Thursday
Lighter day today but still got a lot accomplished.
Morning session:
Close Grip Bench (on smith)
135×10
185×10
225×10
Push Downs- three light pump sets
Ham Curl/Leg Extension "21’s" combos
40lbs/40
60/60
80/80
100/100
Hanging Leg Raises
3 sets of 10 (bring body up pretty much parallel with the floor-not just bend at the waist)
Trunk Twist 2 sets of 2 min
15 minutes of cardio (h.r. around 120ish- easy)
Afternoon Lift: Back
Wide Grip Pull downs
2 @ 210×15
Chins
Bodyweight x 20
Bodyweight x 15
Rope Stiff Arm Pushdowns
150×15
120×18
Wide Grip Pullups
2 @ Bodyweight x 10
11 more minutes of light cardio.
Took nothing to failure today.
