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Old 12-31-2016
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Narkissos Narkissos is offline
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23rd Dec
Warm up:
Flat fly: 2 sets: 15 reps each**
Incline bent lateral raise: 2 sets: 15 reps each**
Lateral raise: 2 sets: 15 reps each**

**Using 20 lb bells

Workout:
Push press:
95 x 5
135 x 3
185 x 3
225 x 0
225 x 1

Lying leg curl:
6 x 15
8 x 8
10 x 8

Still Injured

Good morning
3 sets: 135 lbs x 8 each

Clean and press: from floor
2 sets: 135 lbs x 5 reps each

Barbell squat: ass to calves
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1

Leg extensions:
10 x 10
12 x 10
14 x 10
16 x 12

Bulgarian split squat: offset loaded
+45 lbs x 6 reps each
+65 lbs x 6 reps each

Calf press: on leg press station
3 sets: 270 x 15 each
3 sets: 360 x 10 each
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