Wednesday 18 September 2019
Weight Training - target is 1 x activation set (activation reps in brackets below) followed by 5 x myo rep sets total matching the activation reps with 5 seconds between sets (but not traps & calves, 30 seconds rest between sets), once this is achieved will increase either the load or number of reps in activation set.
AM session @ 08:15hrs
Leg extensions (15 reps) - 66kgs x 15+3+3+3+3+3
Prone Leg Curls (15 reps) - 54kgs x 15+3+3+3+3+3
Seated Calf Raise (3 x AMRAP) - 80kgs x 27, 25, 22
Pec Flies machine (15 reps) - 86kgs x 15+3+3+3+3+3
Tricep extension machine (15 reps) - 64kgs x 15+3+3+3+3+3
Note - drop bench press as shoulder issue has returned, looks like my pressing days are over!!
PM session @ 12:10hrs
Diverging Seated Row (15 reps) - 59kgs x 15+3+3+3+3+3
Lateral Raise machine (15 reps) - 59kgs x 15+3+3+3+3+3
Lat Pulldown (15 reps) - 52kgs x 15+3+3+3+3+3
Face Pull (15 reps) - 23kgs x 15+3+3+3+3+3
Arm Curl Machine (15 reps) - 54kgs x 15+3+3+3+3+2
DB Shrugs (3 x 22) - 44kgs x 22, 22, 22