Update

March 20th
Lower body

Calf raises
220 * 10, 10, 10

Seated calf raises (tempo 22X)
60 * 15, 15, 15

Lying leg curls
warm up, then 160 * 10, 10, 10, 10
* last set had 15 partials after the 10 full reps

Leg extensions
warm up, then 160 * 15, 15, 15, 15
* done with toes pointing forward

Hack squat
warm up, then 3 pps * 10, 10, 10
* slow negative

Speed box squats
Warm up, then 8 sets of 225 * 2

Lat pulldowns
6 sets of 150 * 10

100 band pullaparts

March 22nd
Upper body

*all sets of 3*

Press
worked up to 155, then did 2 waves of 145, 150 and 155, ending with 145.

Incline Bench
started at 155, worked up to 215, then did 2 waves of 205, 210, 215, ending with 205.

Close grip bench
started at 205, worked up to 225, then did 2 waves of 215, 220, 225, ending with 215.

Shoulder circuit
A1: Front raises
A2: Side laterals
A3: DB clean and press (seated)

*Used 30s for the shoulder circuit. Did 10 reps for each exercise, no rest in between exercises. 3 triple sets total.

Rear laterals
150 * 12
165 * 12
180 * 12
200 * 12