Training Log: Part 26

1/21/18

Leg Press

Warm Up

4 Plates x 12 x 8 sets

Leg Curls/Leg Extensions

4 sets x 15

Lat Pulldowns

3 x 20

Lilly Shrugs

3 x 20

Rower

12500m

1/22/18

Competition Bench

Warm Ups

315 x 6 x 4 sets

365 x 3 x 2sets

405 x 7

Close Grip

315 x 8

315 x 8

Tricep DB French Press

45 x 20 x 4 sets

Incline DB Press

100 x 20 x 2 sets

Tricep Pressdowns

100 reps

Lat Pulldowns

100 reps

1/23/18

Leg Press

2 Plates x 10

4 Plates x 10

5 Plates x 10 x 3 sets

6 Plates x 5 x 4 sets

Prowler

3 x 100 feet

Bodyweight Squats

20 x 4 sets

Forward Leans (Partial Lunge Movement) x 10 x 3

RDL’s x 10 x 4 sets

Row

1/2 Marathon

1/24/18

Bench

315 x 5 x 3 sets

335 x 5 x 3 sets

Close Grip

275 x 6 x 3 sets

Dips

4 x 15 Reps

Lilly Shrugs

4 x 15 Reps

Tri Pushdowns/Bicep Curls

3 x 15 Reps each

Row 500m/1:00 Rest x 10 Rounds- 26:20 total time

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