After my "main training" days that are both upper and lower days, they are followed by two lighter accessory days to get a nice pump as well as move some blood around. I've also been incorporating more cardio into my routines. Nothing too crazy, but just something to get my heart beating more than just walking up the stairs. Being in the academy has definitely improved my aerobic capacity, so I'm trying to keep that up.
Upper Accessory
A. DB Incline 85lbs 4x15
B. Machine Close Grip 4x15
C. Light DB Overhead Press 45lb DBs 4x15
D. Tricep Rope Pushdowns 4x15
E. Neutral Grip Lat Pulldowns 4x15
F. Reverse Barbell Curls 4x15
Cardio: 5 rounds of farmers walks with 180lbs. Grip was pretty shot from the academy the day before from axe and sledge swings. Kept it light and short.
Lower Accessory
A. Leg Press 5x10 with 10 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
