Back log
Arms from friday night
Hammer curls: 15kgx12x4, x7
Pushdowns: 25kgx27, 4 more sets failure
EZ curls: 25kgx13x5
Single arm overhead tricep cable extensions: 7.5-10kgx12x5
seated hammer curls: 7.5kgx12x7
db skullcrushers: 7.5kgx12x6, x7
All supersetted again.
Deadlift: 170kgx5x5 18 min 30 seconds
15 minute break
NG pullups: bwx10, 7, 6, 5, 5
Reverse grip rows: 50kgx10x4
Single arm pulldowns: 1.5ppsx11x2, x10x2
Row machine: FST-7
Curls: 20kgx27, 3 more sets to failure
Shoulder rehab/prehab, delt raises
Decline machine press: 57.5kgx13, 45kgx15, 12, 12
Incline machine press: 20kgx12x4
DB neutral grip incline press: 15kgx20x2, x10 baby steps...
Machine fly SS with pushups: 4 rounds sets of 6-12
TRicep pushdowns: stackx20, 4 more sets
Legs
My knees were very sore so I did the smart thing and trained light but not quite deload level light. I kept rests shorter to increase the difficulty without increasing the load on my joints/knees
Leg press: 2pps+5kgx20x4
Static lunges: 10kgx10x4
Leg extensions: 10kgx12x4
Hamstring curls: 3 sets failure, 40kgx17 + 2 more
Toes elevated RDL: 60kgx10, 70kgx10x2
"The old me" would have tried to power through and go up in weight from last week. That would have been a disaster. Proud of myself, lol.
Arms tomorrow. Looking forward to wrapping up this 4 week training block and taking deload. I'm going to do the opposite of what people usually recommend of lowering volume but maintaining intensity. No, I'm going to lower intensity but keep volume fairly high and lower rest periods.
It was a really good 4 week block. BW went from 99.x to 101-102kg morning weight, body composition looking better, and cardiovascular fitness massively improved. Hope I can make similar levels of gains in the next block.