Beyond recovery

[RIR0]

Push A

Hammer wide press 3rp,4ppsx10,3,2+20second sh pulses

Pec Dec wm seat on 5,7px20

Db later raise 45x8,5,3+partials

Flex push down 90x9,5,4+20second sh

[RIR0]

Fuck that was brutal and that was a good one.
I didn’t feel like going and I definitely didn’t think I had it in me to really push.



Legs A

Hammer leg curl 90x8,4,2+30seconds sh

Adductors 9px9,3,1

Hoist calf press 13x16,8,7

Hack squat 4ppsx3,3ppsx10+1

Hack wm 2ppsx20
almost fell down on the floor getting out of the hack. My legs and my lungs didn’t wanna cooperate.
laid there like I was having a stroke for a good 5 minutes

[RIR0]

Pull b

Star trac iso cable pulldown 28x11,5.5,3+20second sh

Bent db row 90x6,80x7

Stretchers wm 60x13

Shrugs 65x9

Cybex preacher curl seat on 1,7x8,2,3

White Reverse cable curl hole on 17,70x13,9

[RIR0]

Push b

Incline db press 105x9,3,1

Pec Dec wm 7px22

Body masters lat raise seat on 1,100x12,6,5+hold pulses

Hammer seater dip seat at top,2ppsx15,9,5+15sec sh

Abs

Calves

[RIR0]

Legs b

Adductors plate loaded 3px20,8,7

Seated Calves 140x9,4,3

Belt squat 2ppsx4,1p+25x10

Hack squat wm 2pps x 21

Rdl machine 6s 10x6,20x4

[RIR0]

Pull c

Basix lp 140x13,6,5+25sec sh

Nautilus Single arm cable rows 9px9,5,4+20second sh pulses

Stretchers 60x18

Db curls 40x8,4,4

Gripper 50x6,

Abs

Standing Calves 160x13,7,35seconds at top,15 sec stretch

[RIR0]

I don’t know what it is about days I’m exhausted and drag myself into the gym but that’s when I’ll have some of best training days

Legs c

Ghr 200x8,3,1+12sec sh

Hammer seated calf 90x19,9,7

Single leg Hip press seat on 11, 4ppsx12,10

3pps wmx19

[RIR0]

Exhausted from work today and changed out tbar rows for an awesome machine
lower back was bothering me so I left out the lower back movement as well
went too heavy on weighted pull-ups

Pull A

Pull-ups 40lbx4,1,1+20second sh

Unilateral cable row 165x8,135x13+sh

Stretchers widow maker 60x19

Free motion cable curl 3rp,90x12,4,3+30second sh

Db hammer curl 37.5x6,30x8+20second sh

Abs

[RIR0]

Push A

Hammer wide press 3rp,4ppsx12,2,2+20second hold pulses

Pec Dec wm seat on 5,7px25

Db later raise 32.5x8,3,3+26partials

Flex push down 90x12,4,5+15sh