Last night was just quads. I'm liking splitting them and hams up, which will be tonight. Pace is pretty quick, 60-75 seconds rest on sets, volume for the most part. Adding weight on the bars and scale, liking that. After another week, if I maintain my weight in a 'holding pattern' I'm going to add some more food to keep moving upward.
Left rectus femoris started to tighten during hacks - which are about halfway through the workout, so I backed off by one set, didn't want to really strain it for no good reason. Shame though, I had LOTS left in the tank, but injuries happen and I'm smart enough to listen to my body.
Did some smith machine front squats to help stretch/finish quads off followed by 4 sets of leg extensions. 10 minutes on the step mill to squeeze some more blood into the quads and flex them methodically, almost like posing practice.
Soaked in bath after PWO meal, rubbed some arnica into the area going to foam roll after work today. Hams tonight baby!
We've been splitting them up as well... tonight is hammies
Gym was packed last night... We navigated as best as we could...
Last night, Chest and Bis... always a fun session!
Freemotion Cable Chest Press - 3 sets of 15, slow negatives, constant tension (getting blood in the chest)
Incline DB Bench - 4 sets of 6-8
Hammer Strength Banded Incline Press - 4 sets of 8-10, hard contraction at the top, slow negatives and deep stretch at the bottom
Smith Wide Bench - 3 sets of 10, last set was a drop set, we also added some forced reps
Pec Deck - 3 sets of 12, 5 partials after set 1, 10 after set 2, 15 after set 3, then dropped the weight, did max reps and as many partials as we could get
Hammer Strength Preacher - 4 sets of 12, slow negative
Incline Bench DB curls - 4 sets of 8-10, flexed triceps at the bottom for full extension of bis
Standing Cable Iso Curls - 4 sets of 15, last set was a drop set... super pumped!