Last week:

Thursday and Friday off.

Saturday - Legs: This was a low volume day so nothing exciting. I think I was told 6 times "just straight sets". This is when you know your training partners know you are about to do something stupid and pull you back on track. I was okay with this because one of my training partners has his show this weekend leaving me wide open to do a ton of stupid shit. To me this was a back off day to get ready for next Saturday. We did our usually 3-4 warm up sets and 3-4 work sets for each movement including; leg curls, stiff leg deadlifts, yoke bar squats, leg presses, and lunges.

Sunday - Started with Decline Dumbbell press working up with progressive sets of 8 (last set was 130). Moved onto Reverse Band Press with a deload of 185 off the chest. Used progress sets of 5 reps and worked up to 500x5. Next was Smith Machine Incline for 4 sets of 8, Partial Dips (2 sets to failure) and Banded Tricep Pushdowns (4 sets to failure).


Monday - Shoulders
Side Raise - 4 sets 8
Cage Press - worked up to 165x8
Rear Delt Machine - 1 destroyer set
Band Pull Aparts - 3 sets to failure

,
Dave Tate