Three-Day Ahnohld Split
65 min.
warm-up: motions, stretching, etc.
[Felt what I think is an "adhesion" in my right thigh, so I spent a good 10-15 minutes warming up. It feels like the same spot that "poped open" back in June, so I'm being cautious. Will need to do some foam rolling.]
SQ: 10, 8, 6, 6 @ 225, 245, 265, 285 lbs.
[I feel very confident that I will put up 305 this coming Monday.]
leg curl: 10, 8, 6, 10 @ 90, 100, 110, 80
calf press: 15 x 4 @ 180
db BP: 10, 8, 7, 10 @ 70, 75, 80, 65
PU (supinated): 12, 9, 8/1
[Penultimate rep needed body English and the last rep was a negative.]
unilateral db MP: 10, 8, 6 @ 40, 45, 50
[I'm content sticking with the same poundage until I can 'crush' the final set and legitimately advance. Double progression. Unilateral lifts are great, and sorely neglected.]
EZ bar curl: 10, 8, 6, 10 @ 60, 70, 80, 50
[Same as with the MP.]
EZ bar skull crusher: 10, 8, 8 @ 60, 70, 80
+ + +
I have yet to invest in a "big tub of powdered protein" but I will do so soon. I may also get some creatine again, but for now my "supplements" are a gallon water a day, lots of greens, B-complex, fish oil, acai, and vitamin C.
No comments:
Post a Comment