Week 1 Monday
Monday 25 Jul 2022, 12:07
Leg Press
Set 1: 395 lbs × 10
Set 2: 395 lbs × 10
Set 3: 395 lbs × 10
Note: With extra pad for more ROM
Calf Press on Leg Press
Set 1: 180 lbs × 20
Set 2: 180 lbs × 19
Set 3: 180 lbs × 18
Lateral Raise (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15
Bulgarian Split Squat
Set 1: 150 lbs × 10
Set 2: 150 lbs × 10
Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 5 reps
Note: Slow eccentric, 4 count
Note: Right hamstring sore from BJJ comp
Bicep Curl (Barbell)
Set 1: 60 lbs × 16
Set 2: 60 lbs × 15
Set 3: 60 lbs × 15
Note: EZ bar
with Strong
https://strong.app.link/jcsQwy9KXrb
Monday 25 Jul 2022, 12:07
Leg Press
Set 1: 395 lbs × 10
Set 2: 395 lbs × 10
Set 3: 395 lbs × 10
Note: With extra pad for more ROM
Calf Press on Leg Press
Set 1: 180 lbs × 20
Set 2: 180 lbs × 19
Set 3: 180 lbs × 18
Lateral Raise (Dumbbell)
Set 1: 25 lbs × 17
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15
Bulgarian Split Squat
Set 1: 150 lbs × 10
Set 2: 150 lbs × 10
Nordic Curl
Set 1: 6 reps
Set 2: 6 reps
Set 3: 5 reps
Note: Slow eccentric, 4 count
Note: Right hamstring sore from BJJ comp
Bicep Curl (Barbell)
Set 1: 60 lbs × 16
Set 2: 60 lbs × 15
Set 3: 60 lbs × 15
Note: EZ bar
with Strong
https://strong.app.link/jcsQwy9KXrb
