Yin-Yang Cycle Week 1: 8/1 – 8/7

Sam,

previously: explanation of new workout split here^

8/1
Legs – yang

  • BB stiff led dead
    @135 / @185 / @135
    10 (rpe 6) / 10 (rpe 8/5), 8 (rpe 8.5), 6 (rpe 9.0) / 10
    Rest :90
  • BB split squat
    @125 / @135 / @125
    10 (rpe 7.3) / 8 (rpe 8.7), 8 (rpe 8.9), 8 (rpe 8.9) / 10 (9.1; L leg worse)
    Rest :90
  • Single leg seated/prone ham curl
    * seated
    @40
    10, 10, 10, 10
    Rest :60
  • Seated leg extension
    @115 / @100
    10 (rpe 8.3), 8 (toes in), 8 (toes out) / 10 (toes in/out)
    Rest :60
  • Lying cable crunch kick
    @47.5 / @37.5
    8 (L attached), 8 (R attached) (rpe 9.3) / 10, 10
    Rest :60

8/2

Chest & Back – yang

  • V-grip cable row (ymca)
    @85 / @120 / @160 / @140
    15 / 10 / 5/ 8 (rpe 8.7), 8
    Pull up
    8, 8, 3, 3, 2
    Rest :90
  • DB incline bench
    @55 / @65 / @55
    10 / 6, 4 / 6, 6
    Push-up
    10, 6, 4, 6, 6
    Rest :90
  • Single arm BB row
    @50
    10 (rpe 7.5), 10, 8, 9
    V-up
    10, 10, 10, 10
    Rest :60
  • Seated vertical cable fly
    @27.5 / @22.5
    6 (rpe 8.9) / 8, 8 (rpe 8.9), 8
    DB lateral raise
    @15 / @20
    10 / 9, 9, 9
    Rest :60

8/3

REST DAY

8/4

Arms – yin

Arm circumference before (R 14.4 / L 14.4)
*I’m actually REALLy surprised (and glad!) my arms are now of the same size.  Just goes to show when you start isolateral movements with the non-dominant side (the right for me), you can correct muscle asymmetry over time! Who knew? (me . . . and my clients . . . well they should.) Nevertheless, I think I will begin each isolateral movement with my right side because the MMC still feels WAY stronger on my left, no surprises there.

  • Tricep dip 2-2-4 tempo (concentric-isometric-eccentric)
    @bodyweight / @35 / @15
    15 / 10, 8, 6 / 8, 6
    Rest :60
  • Seated DB curl-to-Arnold press
    @20 / @30 / @20
    10 / 8, 6 (rpe 9.7) / 10, 10
    Rest :60
  • Cable rope overhead extension
    @35 / @30
    8, 6 (rpe 9.7) / 8, 8, 8
    Rest :60
  • EZ bar Preacher curl 4-2-2 tempo (e-c-i)
    @50
    10, 10, 10, 10
    Rest :60

Arm circumference after (R 15 / L 15)

8/5

REST DAY

8/6
Legs – yin (4 days since last trained)

  • BB front (:05 pause) squat
    @95
    5, 5, 5, 5, 5
    Rest :60
  • Leg press 4-2-2
    @180
    10, 10, 10 (rpe 8.8), 10
    Rest :90
  • Lying DB leg curl 4-2-4
    @40
    10, 10, 10, 10
    Rest :60
  • DB leg extension 4-2-4 (find a high enough seat)
    @25 / @35 / @25
    10 / 10 (rpe 7.8), 10 / 10
    Rest :60

8/7
REST DAY

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