Hammies, Chest and Conditioning

Thursday the 16, Hamstrings

wide stance high box squat with loose briefs: 365x5x6

leg curl: 130×6, 140x2x6 superset with

RDL: 225×12, 275x2x12

tempo contrast GHR: 3×8

one leg rdl: bwx100

Friday the 17, Chest

Incline BB press: 185×5, 205×6, 185x3x6

cable crossover: 20×12 superset with

1+1/2 rep bench press: 185×8, 165×6,155×8

triple set dumbbell press, high, low and flat: 50×8, 50×6, 50×5

laying cable laterals: I don’t remember the weight, it’s not important. I did three sets superset with pullups.

leaning front raises: 20x3x12

supinated cable shrugs: 100?x3x15

cable press: 20×100

Sat the 18, Conditioning

Again, I ran(shuffled)/walked(waddled) 2 miles on the outdoor track. My previous time was 24:44 and my time today just edged under 24 minutes, so go me. I’m gussing gains will probably come quickly here, since there’s no where to go but up.

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Hammies, Chest and Conditioning

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