So a friend of mine and the NBS facility came down to get a massage today from Paris Tennessee, which is roughly three hours away. He decided to come down on a Sunday evening and train with me in the AM before his massage. Rules of our massage therapist, you DO NOT train after a massage if it is the same body part you are getting worked on. Anyway, my friend does more bodybuilding style training so naturally, he was excited to hop in with me cause I am in his realm now. Let's just say he SMOKED me on everything with isolation focused.... so basically everything we did.
By the time we go to the end of leg extensions I punked out, laid on the floor for 10min, laid outside for another 10 min then went to sit down in the chairs at the front of the gym and sniff Inhale to keep from passing out. I will go and say this was my first REAL day back from all the travel and I barely survived. I ended up coming back later, to train, after my client to finish the workout.
*Leg curls – 3-4x10, with 20 partial/half reps on last set.
*Safety bar Squats – few warm up sets, then 3x5 @ heavy (doesn’t need to be true max/fail)… (Don’t strip the bar when you’re done)
*Reverse band SSB squats – After hitting your heavy sets of 5, add a reverse band. 3x10 (you may need a warm up set or two to find a good weight)
*Leg extension – x30, 25, 20. rest 2 minutes in between each set.
*INSERT DEATH
*4 hours later
*Pull-ups – 3xas many as possible with good contractions. When arms take over and lats aren’t
firing, stop: 39 assist (24-20-17)
*Barbell stiff-legged deads – 4x8, keep rest to 1 minute: