29/07/2024 - Training V-log (Legs & Arms)

My Training - 29/07/2024
Current training split: 4-day upper / lower split routine
Session 1/4: Legs & Arms
A) Upper-body - elbow extension
Smith machine JM press
Warmup set 1: 8 @ 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 @ 41.4kg (+15kg p/s)
Work sets: 15 / 15 @ 41.4kg (+15kg p/s) / 8 @ 46.4kg (+17.5kg p/s) - new load PR!
B) Upper-body - elbow flexion
Seated incline DB curls
Warmup set 1: 8 @ 2 x 4kg
Warmup set 2: 4 @ 2 x 6kg
Potentiation set: 2 @ 2 x 9kg
Work sets: 3 x 10 @ 2 x 9kg - new volume PR at load!
C) Lower-body - Knee Flexion
Extended-ROM, prone leg curls (w/ myo-reps to 15)
Warmup set 1: 8 @ 18kg
Warmup set 2: 4 @ 23kg
Potentiation set: 2 @ 32kg
Work sets: 15 / 15 / 11 + 4 @ 32kg
D) Lower-body - knee extension
Extended-ROM, paused, angled leg press
Warmup set 1: 8 @ 82kg (+10kg p/s)
Warmup set 2: 6 @ 102kg (+20kg p/s)
Warmup set 3: 4 @ 122kg (+30kg p/s)
Potentiation set: 2 @ 142kg (+40kg p/s)
Work sets: 3 x 12 @ 142kg (+40kg p/s) - new volume PR at load!
E) Posterior Chain - Hip Extension
Precor squat machine good mornings
Warmup set 1: 8 @ 18.14kg (unloaded)
Warmup set 2: 6 @ 38.14kg (+10kg p/s)
Warmup set 3: 4 @ 48.14kg (+15kg p/s)
Potentiation set: 2 @ 68.14kg (+25kg p/s)
Work sets 1-2: 2 x 9 @ 68.14kg (+25kg p/s) - new volume PR at load!
F) Lower-body - knee / hip extension
Walking lunges
Warmup set: 20 @ BW
Work sets: 2 x 20 @ 2 x 15kg
G) Lower-body - ankle flexion / extension
Smith machine calf raises
Work sets: 15 @ 11.4kg / 15 / 15 / 12 / 12 @ 16.4kg