Wednesday and Thursday

Wednesday -

hack squats

worked up to 10 plates per side for 3 sets of 3 reps


inverse curl machine

stated with 3 plates of assistance for 2 sets of 8 reps

2 plates of assistance for 2 sets of 8 reps

1 plate plus a 25 for 2 sets of 8 reps


good mornings

225 for 4 sets of 8 reps



bamboo bar bench

I hung some kettlebells from the bar with light bands. Some of the kettlebell weights were in poods and some were in kilos so I'm going to guess and say the total weight was around 100 pounds.

5 sets of 5 reps


Dr Squat strap used on low cable pulley

100 for 5 sets of 12 reps


horizontal military press

10s for 5 sets of 8 reps


dumbbell curls

25s for 3 sets of 15 reps


cable tricep extensions - reverse grip

100 for 4 sets of 15 reps

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