09/07/2024 - Training V-log (Legs & Arms)

My Training - 09/07/2024
4-day upper / lower training split
Legs & Arms - Session 1/2
A) Upper-body - elbow extension
Smith machine JM press:
Warmup set 1: 10 @ 11.4kg (empty bar)
Warmup set 2: 6 @ 21.4kg (+5kg p/s)
Warmup set 3: 4 @ 31.4kg (+10kg p/s)
Potentiation set: 2 @ 36.4kg (+12.5kg p/s)
Work sets: 3 x 12 @ 36.4kg (+12.5kg p/s)
B) Upper-body - elbow flexion
Incline bench DB curls:
Warmup set 1: 8 @ 2 x 4kg
Warmup set 2: 4 @ 2 x 6kg
Potentiation set: 2 @ 2 x 8kg
Work sets: 2 x 12 / 1 x 10 @ 2 x 8kg
C) Lower-body - knee flexion
Extended-ROM, prone leg curls (w/ myo-reps to 15)
Warmup set 1: 8 @ 18kg
Warmup set 2: 6 @ 23kg
Warmup set 3: 4 @ 27kg
Potentiation set: 2 @ 32kg
Work sets: 12 + 3 / 9 + 3 + 3 / 10 + 3 + 2 @ 32kg
D) Lower-body - knee extension
Smith machine feet-forward paused squats:
Warmup set 1: 8 @ 11.4kg (empty bar)
Warmup set 2: 4 @ 41.4kg (+15kg p/s)
Potentiation set: 2 @ 61.4kg (+25kg p/s)
Work sets: 3 x 10 @ 61.4kg (+25kg p/s)
E) Posterior-chain - hip extension
Smith machine good mornings:
Warmup set 1: 8 @ 21.4kg (+5kg p/s)
Warmup set 2: 4 @ 31.4kg (+10kg p/s)
Warmup set 3: 2 @ 41.4kg (+15kg p/s)
Potentiation set: 2 @ 51.4kg (+20kg p/s)
Work sets: 2 x 10 @ 51.4kg (+20kg p/s)
F) Lower-body - knee / hip extension
Walking DB lunges:
Warmup set: 1 x 20 @ BW
Work sets: 2 x 20 @ 2 x 15kg
G) Lower-body - ankle flexion / extension
Machine calf presses - straight-leg: 15 / 15 / 12 / 12 / 12 @ 45kg