Training Today: Calves, Back, Biceps -Machine Leg Press Calf Raise: 2 warm-ups 3 sets of 5o reps with 20 sec stretch after each -Chest Supported Machine Row (neutral grip): 4 sets of 6 reps with 2 sec squeeze on each rep. Partner rest -Rack Deadlift Below the Knee: 7 total sets: 3 sets working up in weight followed by 2 sets of 12 and 2 sets of 8 (slightly heavier) with an iso tension hold at the end of the last set. -Reverse Facing V Bar Pulldown: 4 sets of 8 @ 1:2:1:2 w/partner rest -Wide Grip Partial Pull-Up (scapula contraction): to failure supersetted w/ -Db Shrugs: 15 reps *3 rounds with 90 sec rests -Standing Alternating DB Curls: 4 sets of 8 reps squeezing at the top for a second. -Rope Hammer Curls: 3 sets of 20 reps Form was starting to breakdown a little pulling off the rack but this was the last set of rack pulls with iso tension. https://youtube/watch?v=ESA0n_S6al8
Posted on: Wed, 12 Nov 2014 00:50:06 +0000
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