22/07/2024 - Training V-log (Legs & Arms)

My Training - 22/07/2024
Current training split: 4-day upper / lower 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: 3 x 12 @ 41.4kg (+15kg p/s) - new volume PR at load!
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: 8 / 8 / 10 @ 2 x 9kg - new load PR!
C) Lower-body - knee flexion
Extended-ROM, prone leg curls
Warmup set 1: 8 @ 18kg
Warmup set 2: 6 @ 23kg
Warmup set 3: 4 @ 27kg
Potentiation set: 2 @ 32kg
Work sets: 13 + 2 / 12 + 3 / 10 + 3 + 2 @ 32kg
D) Lower-body - knee extension
Extended-ROM, 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 11 @ 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: 1 x 6 / 1 x 8 @ 68.14kg (+25kg p/s)
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
Seated machine calf presses
Work sets: 5 x 15 @ 45kg