Friday:

Wide Cable Curls:
LT- n/a
TT- 150 [16, 5, 4] 25 RP (static)

Pinwheel Curls:
LT- n/a
TT- 45 [1 x 12]

Seated Calves:
LT- n/a
TT- 225 [12 DC]

Leg Press:
LT- n/a
TT- 630 [1 x 10], 360 [1 x 21]

SLDL:
LT- n/a
TT- 225 x 6, 235 x 6, 245 x 6, 255 x 6, 265 x 6

* After each exercise, a 1 minute loaded stretch.

- Loved the wide grip cables. They allowed me to use a long 4 second negative on every rep. (description on page 1). Pinwheel curls were harder than I thought, keeping the reps really slow. Seated calves had a 15 second stretch between every rep. Leg presses were with the "harder" machine, not the easy sled. Full ROM..The machine bottomed out on every rep. SLDL's were brutal. I did sets of 6, resting only long enough to add another 10 lbs and go again. Shooting for at least 4 sets, and I got 5..Maybe another. Next time I'll start with 235-245 and do it again.

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