W3D2:
Backwards treadmill walk 10 min
Jefferson curls 20x2x10
Reverse hypers 2x15
Squat:
60x2x5
100x2x3 - back didn't want to do more today.
Pendulum squat:
40x8
80x8
120x8
140x8
160x8
180x8
Lying leg curls:
31.5x14
45x2x10
W2D4:
Jefferson curls:
20x10
30x10
40x10
50x10
Deadlift:
60x10
80x10
100x10
120x10
125x3 - back felt I like I should not push beyond this point
Standing leg curls:
20x10
25x3x10
Bench press:
65x2x5
100x3
120x3
125x3 - rpe10. Wasn’t expecting to be that weak today
107.5x8
V grip chin ups:
BWx8
BWx4
BWx4x2
All sets with 15-20 seconds rest. Wanted to get some back volume before I had to go back to my baby so got these done quickly.
Treadmill 6 min
Tried doing Jefferson curls and back felt meh.
Leg extensions 5x30
Pendulum squat:
40x8
80x8
120x8
160x8
180x8
200x8 - the gym got a new machine and fuck it’s amazing. Full ROM, feels good and don’t need too much weight to make it hard.
Both knees and back were perfectly fine with pushing this very heavy. Next workout I might try to get 3 sets at this weight.
Legs were jelly going down the stairs from the gym.
Took the workout in the middle of the day when working from home. Mother in law was with my wife and baby so allowed myself to be at the gym for nearly an hour.
