W4D2:
Bench:
60x5
80x5
100x3
120x1
132.5x1
142.5x2x2
132.5x4x4 - bench wasn’t as strong today. Hopefully I’ll feel better for day 4 where I need to do much harder sets
DB bench:
38x3x8
Lay pulldown:
90x3x8
Lateral raises:
12x3x8
Rope push downs:
80x4x10
Back physio
W4D1:
Knee warmup
Squat:
60x5
100x3x6 - back was still meh from last week
Leg press:
Light weight 3x8 - couldn’t push too hard because of back and knees
Standing leg curls:
25x3x8
Leg extension:
70x3x8
W3D3:
Sumo deadlift:
61x5
102x5
143x2x6 - back felt like shit today. stopped here
Hack squat:
40x5
80x5
120x8
140x8
160x8
180x8 - really like this machine, wish I had it available in my regular gym
Reverse nordic curls 3x8
Hyperextensions 3x8
W3D2:
Bench:
60x5
80x5
100x3
120x1
130x1
140x2 - went really well, RPE7-7.5
130x5x4
DB Bench:
40x8,8,7
Super set with lat pulldowns:
80x3x8
Seated DB lateral raises:
12x3x8
Rope pushdowns:
72.5x4x10
W3D1:
Warm up
Squat:
70x3x5
100x3x6
Belt squat:
25x3x5
75x5
120x2x8
140x8
Lying leg curls:
31.5x3x9
Single leg leg extension:
72x3x9
Copenhagen plank 3x8
Jefferson curls:
20x3x12
Woodchops:
36x3x10
Incline leg raises:
27x3x10
