Fri, 25 May 18
Dual Pulley row: 50x5x10
Hammer strength incline press: 30x15, 40x3x15
Seated db OHP: 30x5x10
Smith machine deadlift: 90x5x10
Lateral raise: 50x4x15
Single leg press: 90x5x6
Hammer strength incline press: 30x15, 40x3x15
Seated db OHP: 30x5x10
Smith machine deadlift: 90x5x10
Lateral raise: 50x4x15
Single leg press: 90x5x6
I was going to squat, but my right tricep REALLY did not feel good today. I couldn't rack the bar for a front or back squat without pain. So, I moved on. I decided this would mostly be an upper body day with a lot of push movements. So, for push I did the seated hammer strength incline press, seated db OHP, smith machine deadlift, seated machine lateral raise, and seated one legged leg press on the sled. I did a bit of seated low pulley row to get the blood flowing to the tricep and lats. There is also a bit of pull of the deadlift as well. The reason I used the smith was that I really wanted to focus on glute activation/hip thrust and while keeping as upright as possible. This meant using lighter weights, but it was still pretty good cardio and my legs definitely felt the effort. I finished off with the single leg press. It looked very light - only a plate a side. I placed my foot in the center of the platform and went to full range of movement - knee to chest and back out. I picked single leg so that I wouldn't round my back, and to focus on the actual leg extension.
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