Biff's Change Of Direction Log

[Biff]

Very nice back session only struggled with the final set of dbell SLDL but everything else was spot on @Dig

Chins
BW x 5
+10 x 4
+15 x 9,6,5 - 90 sec rests

Meadow Rows
50 x 8
70 x 6
L90 x 8
drop set
60 x 12
rest
R90 x 12
drop set
60 x 12

Dbell SLDL
30s x 10
40s x 5
50s x 9,9,5 - 80 sec rests

Seated cable row - very strict reps
Pin 8 x 11,11,12 - 1 min rests

NG Pulldown - 4 sec negs
Pin 5 x 16
Increased weight as very easy
Pin 6 x 7,5
all sets rest/paused

 

[Biff]

Very nice leg session last night, feeling strong at the moment @Dig

Dbell preacher curls
12.5s x 10
17.5s x 8
Right 25s x 9 drop set 15s x 10 drop set 7s x 9
Right 25s x 7 drop set 15s x 10 drop set 7s x 9

Reverse EZ bar curl
Bar+15 x 18

Standing calf raises - 5ct holds
Pin 8 x 6
Pin 12 x 5
Pin 15 x 10
Pin 10 x 12
Pin 7 x 11
75 sec rests

GHR - 5ct negs
BW x 3
+5 (to chest) x 5,5,5,4 - 90 sec rests

Squat press
100 x 8
150 x 8
200 x 6
250 x 5
300 x 5
345 x 8
300 x 11
200 x 20,7,4 - rest/paused, constant tension reps

Single leg dbell squat
Right leg 25s x 12
Left leg 25s x 11

Done!

 

[Biff]

Final session of last week here, bit of a struggle on the top set of dbell press but everything else was ok @Dig

Flat dbell press
15s x 10
25s x 8
32s x 6
40s x 5
46s x 7
40s x 8
35s x 9
2 min rests

Low incline smith
40 x 8
60 x 5
70 x 13
2 min rest
55 x 16,9,6 - 90 sec rests

Dip machine
130 x 8
130 x 11
110 x 14
100 x 14
90 sec rests

Dbell flyes
15s x 18,5,3 - rest/paused

Seated lat raise
7.5s x 10
12.5s x 10,10,10 - 90 sec rests