Friday
BW - 202
Incline DB Curls - 25sX20, 20, 20, 20, 15 (30 sec. rests)
PJR Pullovers - 40X20, 20, 20, 18, 15 (30 sec. rests)
Ab Wheel - 12, 12, 12, 12, 10
Saturday
BW - 202
Calf Raises - 305X15, 15, 15
Squats -
BarX10 (paused)
95X5 (paused)
115X5
145X4
175X3
215X2
245X1
205X15, 6
145X15
Leg Curls - X20, 18, 18, 15
super-set with
Lunges - BWX20, 20, 20, 20
Stretched my triceps out really well before the pullovers by tying a band low on a squat rack, grabbing it behind my head and slowly stepping away from the rack. Take a step, hold for 15-20 seconds, take another step. Right triceps still got sore at the shoulder, but it seemed to help, and my triceps isn't nearly as sore there the next day.
205X15 is a big all-around PR since I rest to squat deeper last year. If I get 18 reps, that would represent my best all-time lift.
I've got my birthday coming up at the end of the month, and just like last year I'm going to do my Birthday Squats. Last year I squatted 125X35 for my 35th, and this year I'm aiming for 135X36. So I'll be doing 145XAMAP sets at the end of all my squats to get ready for it.
Decided to super-set my leg curls and lunges. Pretty good/hard. Drastically reduced the number of lunges because my quads had so much less time to recover from the squats. Bodybuilding, y'all.
Belated Meet Recap
2 days ago
3 comments:
For your one legged work, in this case lunges, are you doing 4 total sets or 8 total sets (4 each leg)? Thanks.
John, that's total number of reps. So if I do 20, that's 10 per leg.
OK- thank you
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