DEC 03 – Extra Workout

Leg Ext. – 90x3x15
Hip Abduction Machine – 90x3x10
Pull Throughs – 90x3x15
Preacher Curl Machine
90×15
110×15
120x2x15
Preacher Hammer Curls – 25x3x10
Wrist Curls (palms facing down) – 40x3x10
Rear Delt Machine
90×12
110×12
120×12
140×12
Face Pulls – 40x3x20
DB Shrugs – 100x3x10
Super Set
Standing Calf Raise – 400x3x10
Hise Shrugs – 400x3x10

DEC 02 – DE SQ/DL

Stretching
Ironmind Telegraph
5x1x10 ea. finger
7.5x1x10 ea. finger
10x1x10 ea. finger
DE SQ w/buffalo bar – 385x8x3 (belt only)
DE DL – 315x6x1
SLDL
135×10
225x2x10
Bent Over Rows
135×10
225×10
315×8
Super Set
Leg Raise w/2 chains – 3×15
Grip Machine 45x3x10
My knee was feeling a lot better today. I started doing leg extensions to warm up my knees prior to squatting. My knee felt OK during box squats.

DEC. 02 – Extra Workout

Band Pressdowns w/light band – 1×90
Band Pull Aparts w/mini band – 3×30
I started back doing extra workouts this morning. The band pressdowns will help get my tricep strength back up as well as tricep endurance. I usually do 100 reps at a time, but I could only get 90 today. I will work back up to where I get 100 reps easily and the start working with an average band. I will do multiple sets totaling 100 reps and my goal is to eventually do 100 continuous reps with the average band.