Today again was an exercise in just being in the moment. Don’t worry about the next set, or even the next rep – just worry about the rep I’m doing now.

I’m learning that this level of volume is something I can do, but not for long. I couldn’t see doing this for weeks on end. But I think 1 week of some good overreach? It’s perfect.

I’m learning that high bar and front squats are something I should do more often. They are hitting things that don’t normally get hit, and I will benefit from them long term.

I really really love the seated leg curl machine – it works my hamstrings like never before.

On the pushdowns, my right elbow has been feeling irritated so I switched from the straight bar to ropes. This allowed my hands to be in a neutral position and put less stress on the elbow. Not going to sweat the details here too much.

This was a tough day tho. Pushing to 1/fail, upping the weights, the reps, everything. I’m beat. 🙂

I will say that’s something mighty important here: rest and recovery. Gotta be on-point on this.

RP Physique, Mesocycle 1, week 4

• High Bar Squat
  • bar x 10
  • 135 x 10
  • 175 x 5
  • 210 x 13
  • 210 x 11
  • 210 x 10
  • 210 x 9
  • 210 x 9
  • 210 x 8
• Leg Press
  • 340 x 13 (145# one sie, 150# the other)
  • 340 x 12
  • 340 x 12
  • 340 x 12
  • 340 x 11
  • 340 x 11
• Seated Leg Curl
  • 85 x 18
  • 85 x 14
  • 85 x 13
  • 85 x 11
  • 85 x 10
  • 85 x 9
• Calves on Leg Press
  • 75 x 20
  • 75 x 20
  • 75 x 17
  • 75 x 15
  • 75 x 15
  • 75 x 14
• Cable Tricep Pushdown
  • 40 x 10
  • 60 x 5
  • 90 x 20
  • 90 x 20
  • 90 x 20
  • 90 x 14
  • 90 x 14
  • 90 x 11
• High Incline Dumbbell Press
  • 50e x 15
  • 50e x 12
  • 50e x 10
  • 50e x 9
  • 50e x 9
  • 50e x 8