2-9 Dead/Legs
stretch/warm up circuit
Rack Sumo Iso Deads
Pins 2, 1, 1 with deficit x 3 x 3
Bent Over Shrug
x 10 x 4 sets
Butt Against Wall Back Extension x 8
Plate Loaded Gripper (70) x 20
Left hamstring is inflamed and painful. I’ve been doing lots of hinges lately, so it’s completely explainable. It’s also a victory! Usually it’s my back or hip that blows up, not my hamstring.
Anyway, no hamstring curls or hinges during this workout. I did McGil Curl Ups, bird-dogs, and isometric oblique holdings instead. And wrapped my leg with some voodoo floss.
2-10 Pecs/Biceps
stretch a little/warm up a little
Converging Flat Bench
x 12 x 3 sets after a couple warm ups
Smith Incline Bench
x 12 x 3 sets
Converging Decline
35 + Hanging 15kb x 12
50 + Hanging 15 x 10
45 + Hanging 15 x 10
Plate Loaded Dip
45 + 25 Hanging x 12
60 + 25 x 10
50 + 25 x 10
Band Zottman Curls
x 20/20/25
KB Arnold Curls
x 15 x 3 sets
Plate Curl (10) x 10
Band Incline Curl x 35
3 pairs
Bumpin’ up the volume for chest, 12 sets today. Hanging the kettlebells on bands, on the machines was cool. It was really natural to pump out smooth, constant tension style reps without having to focus on it. I’ll definitely do that again.
I’m thinking about chains on the smith machine presses next time.