Beyond recovery

[RIR0]

Push 2

Incline db press 105x6,1,1 20second sh

Cable fly wm 75x18

Cable y raise 35x10,3,3+25second sh

Paramount Tricep extension 70x11,5,5+2pulses 20second sh

Abs

[RIR0]

Pull 2

Pull-up 4,4,3+20second sh

Bent db row 90x5,80x8

Db Shrugs 80x4

Star trac upper lat pd 24x17

FreeMotion cable curl 70x10,4,3+30seconds sh

Db hammer 40x7,25x13

[RIR0]

legs are definitely shot.
I can barely stand to piss.

Hammer seated leg curl 70x13,12,60x11+2fr

Seated Calves 90x18,11,10

Adductors skipped ad felt strained

Belt squat 2ppsx8,1p+25x11

Hip press single leg seat on 7,3p+25psx13,3ppsx16,

Bodymasters Leg extensions 65 3rp

[RIR0]

Light Chest

Db incline 80x18,15,8

Hammer wide press 2ppsx16,12

Pec Dec pump

Calves

Abs

[RIR0]

Light back

Body masters pd 3ppsx12,2p+25x10,2ppsx12

Db rows 80x10,70x9

Star trac high pulldown 24x11,20x12+2partials

Assisted pull-ups finisher

Abs

Rvh 6s,10x6,20x3

[RIR0]

Shoulders and arms light

Cable y raise 5x13,4x14,11

FreeMotion shoulder press 90x11,70x12

Body masters finisher

Lying db tri extension 40x14,10,30x12

Flex leverage push down 50x15,16

Tricep finisher cross cable pd

Cybex preacher 5x13,3x15,14

Db hammer 25x15,12

Abs

Calves

Reverse fly 70+18+partials

[RIR0]

Skipped leg press. I was shot after belt squats and didn’t feel really good wheh I was doing them.
Everything felt really heavy like I just didn’t have any power.

Light legs

Hamtractor 180x16,150x19,15+partials

Calves

Adductors 5px22,15

Belt squat 1p+25x15,1px20

Bodymasters Leg extensions 40x20,8,10+partials

[RIR0]

Heavy chest

Incline db press 110x7,105x6,100x7

Wide hammer chest press seat on 1, 3ppx9,8

Pec Dec pump

Seated calves

Abs

[RIR0]

Heavy back

Body masters pd o3pps+10x7,3px8,6

Db rows 80x11,8

Shrugs db 70x6,55x10 1minute rest

Atlantis high row 120x8,3,90x7+partials

Assisted pull-ups finisher

Stiff leg dead machine 6s,30x6,40x3

Abs

[RIR0]

Not a bad day but I just felt drained I’ve been outside in the heat all day and all I wanted to do was go home and lay down.

Shoulders and arms

Db lat raise 40x13,12,12+swings

FreeMotion shoulder press 90x14,8

Body masters finisher

Lying db tri extension 50x6,40x12,

Flex leverage push down rp 70x10,7+partials

Tricep finisher cross cable pd

Cybex preacher 7x8,6x8,5x9

Db hammer rp 30x12,8

[RIR0]

Day 1 chest/shoulders

Db incline press green bench rp105x9,2+20second sh

Incline power lift rp 1p+25x9,3

Hammer wide press ss aseat on 13, 2p+25x11+pulses

Pec Dec ss seat on 5,ss 8px9+pulses

Bodymasters lat raise seat on 5,90x25+pulses

Standing calves

[RIR0]

Day 2 biceps/back

Db curls rp 40x14,7,3

Cybex preacher curl ssx2 4px15+20second sh,12

Reverse cable curl ssx2 70x10,50x17

Abs

Seated Calves 90x22,10

Icarian Reverse fly seat on 7,90x13,7,4+partials

Star trac stretchers 105x12,3,4,1

[RIR0]

Day3 legs

Ghr machine 3rp 200x7,3,1+12sec sh

Belt squat ss 2ppsx14,2p+25x5

Hack squat ss 3ppsx7+1,2p+25x10

Body masters leg extension rp90x12,5,4+partials+sh20sec

Rdl machine 6s30x6,40x2

Adductor 8px8,2,1+hold

[RIR0]

Day4 shoulders/tris/chest

Cable shoulder press rp 110x11,4,2

Db lat raise rp 45x8,7,4+20second sh

17 swings

Bodymasters lat raise 105x10

Lying db extension rp 45x10,3,2+20second sh

Flex tri press 90x8,4,2

Pec dec rp seat on 5,6px31

[RIR0]

Pull A

Pull-ups 8,3,2

Chest supported t bar row pad on 1,3px5,2p+25x7

Lower back machine foot pad on 4,2ppsx3

Stretchers widow maker 60x17

Free motion cable curl 3rp,90x10,4,3+30seconds sh

Db hammer curl 37.5x8,30x9

Seated Calves 90x12,7,6

Abs