W5D2:
Jefferson curls:
20x2x10
25x2x10
Slump 4x12
Front step down 4x8
Tandem walk 4x15
Squat:
20x10
40x2x10
60x2x10
45 degree incline VTS:
16x10
21x10
24x10
25x10
Cable rows:
40x10
50x10
60x2x10
70x10 - connected the stacks and it felt alright.
Good morning 23x2x10
W4D3:
Jefferson curls:
15x10
20x10
25x2x10
Front step down 4x8
Tandem walk 4x15
Slump 4x12
DB squat 30x4x10
Machine chest press:
77x2x10
myo reps - 86x10+5+2+2+1
Super set with Lat pulldowns:
68x2x10
myo reps - 77x8+4+2+2+2
DB GM 20x2x10
Slump 4x12
front step down 4x8
Tandem walk 4x15
DB squat 30x4x10
Machine chest press:
77x2x10
drop set 86x10+68x8+41x8
Super set with lat pulldowns:
68x2x10
Drop set 77x10+50x8+32x8
DB good morning 25x10,8
W4D1:
On vacation for the coming week with a crappy hotel gym
Jefferson curls:
6x10
10x2x10
15x10
slump 4x12
DB squat:
20x10
30x3x10 - no smith barbell or plates, only got Dabs up to 15 so that’s what it’s gonna be for this week.
Lat Pulldown:
68x3x10
Super set with machine chest press 68x3x10
DB good morning 20x2x10
Front step down 4x8
Tandem walk 4x15
W3D3:
Jefferson curls 10x4-5x10
Slump 4x12
Front step down 4x8
Tandem walk 4x15
Squat:
20x10
30x10
40x10
45x10
VTS bench:
16x10
26x10
27.25x10
28.5x10
29.75x10
Iliac lat pulldown 60x4x10
W3D1:
Physio session and changed the plan for the next few weeks.
Jefferson curls:
BWx2x10
8x2x10
Slump 4x12
forward step down 4x8
Tandem Walk 4x15
Squat:
20x10
29x10
34x10
38x10
Bench:
They have a very shitty bench where I do the physio
20x10
50x10
72x10
80x10 - shitty bench and all but this still wasn’t as easy as I’d want such a weight to be.
Knee height rack pulls:
20x10
40x10
50x10
60x10
