Wrapping up the third week with the same accessory work. Still getting an awesome pump and keeping my tempo consistent. The amount of energy I have during workouts now from just two weeks ago is pretty amazing. Doing all this volume has contributed to my performance on the fire grounds at the Fire Academy as well. I'm in much better shape, have much more energy when performing strenuous activities and my body doesn't feel beat up. Win, win!
Upper Accessory
A. DB Incline
105lbs 4x15
B. Machine Close Grip
4x15
C. Light DB Overhead Press
55lb DBs 4x15
D. Tricep Rope Pushdowns
4x15
E. Neutral Grip Lat Pulldowns
4x15
F. Reverse Barbell Curls
4x15
Lower Accessory
A. Leg Press
5x10 with 14 Plates - slow eccentric, explosive concentric
B1. Leg Extension
4x10
B2. Leg Curls
4x10
C. Smith Machine High Pulls
4x10
D. Band Walks (Tripled Mini Band around knees)
3 Rounds
Forward x 20
Sides x 10
Reverse x 20
E. Leg Raises
4x10
F. Planks
4 30 second rounds