Reverse banded squats

135x10
225x8
315x5
405x5
495x3
585x1 ( knee wrap)
635x1 ( high )
585x2 - nice and low

Leg press
14 plates x 3
had to stop - to much pressure on my knee

Fallouts

*3 sets - abs are killing me.

getting close to a surplus phase , eh? 16 weeks is too long for this guy to be in a low state.

Good job and good luck

Nice work on the squats Talo.

Thanks , man.

Dynamic bench

8x3 with 185 ( fast )

Tricep HELL !
245 (1-4 board for 5 reps each )

Bent over bb rows - overhand grip
225 -1x6
155 3x12

One arm tricep cable pull down
3x20@50

BB curls
3x12@45

Chin ups
10

video of tricep hell coming soon.

http://www.youtube.com/user/Talo2000#p/u/1/EsayAJ0jIv4

My hands were a bit wider than I thought . I tried to make my way back down to the one board , but I didn't make it.

My boys were a great help . I had to wait longer between sets because they weren't 100% on what was going on... Still there was no one else in the gym , so I couldn't have done it without them.

Seated GM's
Fat bar bar weight 65lbs

155x5
245x5
295x5
295x5

pull throughs
3x12@100

chin ups
10

back extensions

banded ab fall downs
3x10

abs are still sore from doing these last week.

Seated Good Mornings with Fat Bar - 295x5

http://www.youtube.com/user/Talo2000#p/u/0/5UZYblLYQF0

60 min bike ride tonight.

You have some serious trust in those bands. hahaha

IW