Thursday 4/18/19
Am fasted:
Cardio – 35 min on stairs 20 min on bike
Abs – 3 sets kneeling rope crunches, 2 sets Ab wheel roll outs, 1 set hanging leg raises
Stretching
Off training
Friday 4/19/19
Am fasted:
Cardio – 35 min on stairs 20 min on bike
Stretching
Hams
Lying leg curl
1 max rest pause set
1 max reduced weight straight set
Barbell rdl
315 x 7
275 x 7
Leg press
High wide foot placement
Banded
4 pps + bands x 14 + 1 forced
4 pps + bands bottom partial reps into a single drop set
Seated leg curl
1 max straight set
Adductor
Stack x 8
Stack x 6 into double drop
Abductor
Sitting back into leaning forward
1 max set
