31/07/2024 - Training V-log (Legs & Arms)

My Training - 31/07/2024
Current training split: 4-day lower / upper routine
Session 3/4: 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 @ 46.4kg (+17.5kg p/s)
Work sets: 8 / 8 / 10 @ 46.4kg (+17.5kg p/s)
B) Upper-body - elbow flexion
Standing cable biceps curls
Warmup set 1: 8 @ 18kg
Warmup set 2: 4 @ 27kg
Potentiation set: 2 @ 34.5kg
Work sets: 2 x 12 @ 34.5kg / 1 x 12 @ 36kg
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: 15 / 15 / 12 + 3 @ 32kg
D) Lower-body - knee / hip extension
Extended-ROM, machine paused squats
Warmup set 1: 6 @ 18.14kg (unloaded)
Warmup set 2: 4 @ 38.14kg (+10kg p/s)
Warmup set 3: 2 @ 48.14kg (+15kg p/s)
Potentiation set: 2 @ 58.14kg (+20kg p/s)
Work sets: 3 x 12 @ 58.14kg (+20kg p/s) - new volume PR at load!
E) Posterior-chain - hip extension
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 10 @ 68.14kg (+25kg p/s) - new volume PR at load!
F) Lower-body - knee extension
Assisted, paused sissy squats
Set 1: 15 + 5 (myo-reps to 20) @ BW
Set 2: 13 + 5 + 2 (myo-reps to 20) @ BW
G) Lower-body - ankle flexion / extension
Seated machine calf presses - straight-legs
13 / 12 / 12 / 12 / 10 @ 50kg