
Yano
MuscleHead
- Sep 18, 2022
- 442
- 434
Dynamic Lower
2300 cals
209.3 body weight
30 min cardio morning / 30 min night
jelly beans and mike n ikes
Good day , cooked right along with a decent amount of energy. Got no complaints today at all every thing felt solid , had good speed. Still enjoying the 4x8 scheme on the accessories and able to go a bit heavier than the 12 reps. So that feels nice.
Squats - 8x2 - Free Squats no box - 55%+25% dynamic - 275+125= 400# at the top - looped bands n chains -
Warm ups - ebx10 eb/2x5 eb/4x5 150/4/40x5 240/4/40x2
Work 280/4/40x2x2x2x2x2x2x2x2
Deads - 6x2 - 55%+25% dynamic - 303+138=441# at the top - 4 red bands
Warm ups - 135x2 135/2x2 135/4x2 225/4x2 275/4x2
Work - bumped to 315 for easy plate swappery - 315/4x2x2x2x2x2x2 - 465 at the top
RDL - 4x8 - 225x8 275x8 295x8 315x8
Stiff Leg GM - 4x8 - 150x8 200x8 220x8 230x8
Upright Row - 4x8 - 65x8 85x8 95x8 100x8
Abs - 2x30 reverse crunch 2x30 bent leg lifts
2300 cals
209.3 body weight
30 min cardio morning / 30 min night
jelly beans and mike n ikes
Good day , cooked right along with a decent amount of energy. Got no complaints today at all every thing felt solid , had good speed. Still enjoying the 4x8 scheme on the accessories and able to go a bit heavier than the 12 reps. So that feels nice.
Squats - 8x2 - Free Squats no box - 55%+25% dynamic - 275+125= 400# at the top - looped bands n chains -
Warm ups - ebx10 eb/2x5 eb/4x5 150/4/40x5 240/4/40x2
Work 280/4/40x2x2x2x2x2x2x2x2
Deads - 6x2 - 55%+25% dynamic - 303+138=441# at the top - 4 red bands
Warm ups - 135x2 135/2x2 135/4x2 225/4x2 275/4x2
Work - bumped to 315 for easy plate swappery - 315/4x2x2x2x2x2x2 - 465 at the top
RDL - 4x8 - 225x8 275x8 295x8 315x8
Stiff Leg GM - 4x8 - 150x8 200x8 220x8 230x8
Upright Row - 4x8 - 65x8 85x8 95x8 100x8
Abs - 2x30 reverse crunch 2x30 bent leg lifts