Wrapping up the third week with the same accessory work. Still getting an awesome pump and keeping my tempo consistent. The amount of energy I have during workouts now from just two weeks ago is pretty amazing. Doing all this volume has contributed to my performance on the fire grounds at the Fire Academy as well. I'm in much better shape, have much more energy when performing strenuous activities and my body doesn't feel beat up. Win, win!
Upper Accessory
A. DB Incline 105lbs 4x15
B. Machine Close Grip 4x15
C. Light DB Overhead Press 55lb DBs 4x15
D. Tricep Rope Pushdowns 4x15
E. Neutral Grip Lat Pulldowns 4x15
F. Reverse Barbell Curls 4x15
Lower Accessory
A. Leg Press 5x10 with 14 Plates - slow eccentric, explosive concentric
B1. Leg Extension 4x10 B2. Leg Curls 4x10
C. Smith Machine High Pulls 4x10
D. Band Walks (Tripled Mini Band around knees) 3 Rounds Forward x 20 Sides x 10 Reverse x 20
E. Leg Raises 4x10
F. Planks 4 30 second rounds
