Sunday 3/24/19
Am fasted cardio:
35 min recumbent bike rpm ~90
Abs:
Kneeling cable rope crunch 3x 25-20
Ab wheel roll outs 3x 15ish
Stretching
Arms
Tricep push down
Sets of 12 until reaching 1 max set then drop weight and lean forward turning into an extension
Close grip press on flat hammer chest press
1 max set
1 max double drop set
Seated ez bar overhead extension
Sets of 10 working up to 2 max sets
Single arm D handle press down
1 max straight set
1 max double drop set
Cable straight bar curls
Sets of 12 increasing weight until reaching one max set + drag partials
DB hammer curl
Worked up to 2 max sets with 35’s
Reverse grip ez bar curl
Accumulation set of 10’s
10 reps + 10 lbs until reaching a weight I couldn’t get 10 and then went back down 10lb increments failing with fewer reps
