March 28th
Lying Leg curls
worked up to 165 * 8, then did a drop set, dropping 15ibs each time till I hit 90ibs
Leg extensions
3 working sets of 185 * 15
Hack squat (3 sec negative)
2 pps * 10, 10, 10
Machine Good morning
3 working sets of 5pps * 8
100 band pullaparts
March 29th
One arm reverse grip push downs
30 * 15, 15, 15, 15
Close grip bench (with a pause in the bottom)
Worked up to 205 * 6, then did 3 sets of 12 with 135
Overhead one arm extension
40 * 10, 10, 10, 10
Lying one arm extensions
did 3 sets AMRAP each set
DB Scott curl (unilateral)
worked up to 3 working sets of of 10 with 30ibs (with fat grips)
Incline DB curls (with fat grips)
22.5 * 12, 12, 12
Standing straight bar cable curl
Did 2 sets of 10 with 65 ibs, then did one drop set, starting with 135 * 10, dropping 20ibs each time till 55ibs.
100 band pullaparts
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