Past 3 Days
Here’s my update on the past three days. Wednesday was legs, didn’t hit the gym for shoulders on thursday - but got in some cardio, and today as back. Wednesday, I continued with my different emphasis on legs; wider squats, wider leg press, superset standing calves with seated calves, swapped lying leg curls with glute-ham raises (worked very well), and finished with leg extensions. All the rep ranges and weights were tweaked a bit, liked how it worked. Missed the gym on thursday, because I had other stuff to do, but due to the physical labour aspect of that day, I guess I can consider it a cardio day. Finally, friday, today, I did my good ol’ back. Did pullups, bent barbell rows, barbells shrugs, 1-arm dumbell rows, straight-arm pulldown, and again finished with my "jump-n-holds." I tried taking 1.5 scoops of Shock Therapy today, to see if there would be a noticeable effect, it might have, as I felt I had a little more stamina, but not really enough to make it a cost-effective choice, so I’ll stick with 1 scoop.
WEDNESDAY
Squats
10×135
3×8x225
6×225
Leg Press
4×10x450
Superset
Standing calves
2×10x300
12×200
12×160
Seated calves
15×90
15×70
20×50
15×50
Glute-Ham raises
12xBW
2×10xBW
8xBW
Leg extension
15×100
12×100
12×85
12×70
FRIDAY
Lat Pulldown (warm up)
2×12x80
Pullups
2×5xBW
2 x (3 x BW -> 3 x negatives)
BB row
2×6x185
2×10x135
BB shrugs
2×6x365
20×225
20×185
1-arm DB row
2×8x100
12×75
12×60
Straight-arm pulldown
4×12x40
JUMP-N-HOLD x 3
