Time and Patience

[Dave]

Remembering now why I didn't online journal for quite awhile.  Old man memory lol...

Yesterday...

Medium Grip Lat Pulldowns
(Rest Pause)

142.5x6 +5,1

Neutral Grip Rows
(Slow and hold on last rep)

180x10, 7 second hold on last rep

Leg Curls
(myoreps)

120x12, 2 sets of 4, 1 set of 3

DB Incline Curls
(Slow and hold on last rep)

35sx6

[Dave]

Flat Bench

225x4 (rep pr)
225x1

DB front raise
(Slow with hold on last rep)

15x10, 1 second hold per arm

Leg Extensions
(myoreps)

160x12, 3 sets of 4, 1 set of 3

Rope Tricep Pressdowns
(myoreps)

50x12, 5 sets of 4, 1 set of 3

[Dave]

T-bar Rows
(Rest Pause)

150x6,4,2

BB RDL's
(Slow and hold on last rep)

225x10, 4 second hold

Straight arm pulldowns
(myoreps)

+60x12, 1 set  of 4, 1 set of 3

Standing DB Curls
(myoreps)

30sx12, 6 sets of 4, 1 set of 3

[Dave]

Squats
(Clusters)

275x1,1

135x20

Close Grip Bench
(Clusters)

185x1,1,1,1,1

BB High Incline Press
(slow ecc, pause

135x5, 2 second pause on last rep

DB Laterals
(myoreps)

20sx12, 3 sets of 4, 1 set of 3

[Dave]

Deads

365x1

DB Pullovers
(3-4 second down, hold on last rep)

55sx10 with a 5 second hold on rep 10

Seated Facepulls
(myoreps)

60 lbsx12, 5 sets of 4, 1 set of 3

EZ Bar Curls
(Rest Pause)

+60 lbsx6, +6