jasonrashaad

2 days ago

Accessory Day A

Duration

1h 51min

Volume

7,800 lbs

Treadmill

SETS

DISTANCE & TIME

1

1mi - 14min 7s

Leg Extension (Machine)

Bilateral strength improved. These used to be single legs but I think we might be good. Protect knees (vs single leg?) After second set lower weight switch to single leg. Knee twinge.

SETS

WEIGHT & REPS

1

50lbs x 12 reps

2

50lbs x 12 reps

3

50lbs x 12 reps

4

50lbs x 12 reps

Single Leg Extensions

SETS

WEIGHT & REPS

1

30lbs x 12 reps

2

30lbs x 12 reps

Seated Leg Curl (Machine)

SETS

WEIGHT & REPS

1

40lbs x 12 reps

2

40lbs x 12 reps

3

40lbs x 12 reps

4

40lbs x 12 reps

Superset

Seated Incline Curl (Dumbbell)

Try one at a time. Isolate and stretch. Isolation good. Maybe heavier or AMRAP last rep.

SETS

WEIGHT & REPS

1

15lbs x 15 reps

2

15lbs x 15 reps

3

15lbs x 15 reps

Superset

Triceps Kickback (Dumbbell)

Step it up full ROM.

SETS

WEIGHT & REPS

1

15lbs x 15 reps

Best Volume

Best 1 Rep Max

2

15lbs x 15 reps

3

15lbs x 15 reps

Step Up

One foot at a time.

SETS

REPS

1

12 reps

2

12 reps

3

12 reps

Dumbbell Step Up

Adding weight to step ups

SETS

WEIGHT & REPS

1

15lbs x 12 reps

2

15lbs x 12 reps

Romanian Deadlift (Dumbbell)

Your hinge blows. Check order because you're gassed. Lightweight, reps for practice.

SETS

WEIGHT & REPS

1

30lbs x 10 reps

2

30lbs x 10 reps

3

0lbs x 10 reps

Romanian Deadlift (Barbell)

Switched to bar because your form is ass.

SETS

WEIGHT & REPS

1

45lbs x 10 reps

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jasonrashaad

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