Sunday 4/14/19 off training
Am fasted cardio 35 min on bike 20 min on stairs
Monday 4/15/19
Weight: 143.2 new low
No cardio
Stretching / corrective exercises
Quads
Different than my usual as for movement selection/order, but it was good and quads took a beating
Warm up hip mobility/stability drills
Leg ext
Work up to 1 max rest pause set
Leg press
Feet low
Slow controlled eccentric, pause in hole, explosive concentric, no full lockout on knee
2 max sets 17 & 13 reps
Smith machine back squat
Feet elevated on 20° prime solo wedges
Slow controlled eccentric, pause in hole, controlled concentric, really aiming to contract quads through entire rom – that goes for all movements
No breaking tempo
225 x 11
225 x 8 x drop to 135 x unsure of reps
Adductor
Worked up to 1 max rest pause set
Single leg leg press
2 max sets 8 & 11 reduced weight on second
