Yin-Yang Cycle Week 2: 8/8-8/14

Sam,

previously: Week 1 here ^

8/8
Chest & back – yin (5 days since last trained)

  • Smith Machine flat bench 6-2-2
    *weight of machine not included
    (Pre @50)
    @70 / @100
    6 (rpe 6) / 8 (rpe 7.4), 8, 8 (rpe 8.4), 6
    Rest :60
  • BB bent over row 4-2-2
    @135 / @95
    8, 6 / 10 (7.3), 10, 10,
    Pull-up
    4, 3, 3, 2, 2
    Rest :90
  • DB flat bench fly
    @20
    10, 8, 8 (low-hi), 8 (hi-mid)
    Push-up
    10, 10, 10 (rpe 8.9), 10
    Rest :60
  • Cable lat tug (ymca)
    @22.5 / @27.5
    10 / 10, 10, 10
    Banded inner chest pulse
    10, 10, 10, 10
    Rest :60

8/9

REST DAY

8/10
Arms – yang (5 days since last trained)

  • Close-grip bench
    @125 / @115
    8, 7 (rpe 8.8), 4 / 4, 8
    EZ bar curl
    @80 / @70
    8, 7, 6 / 8
    Rest :90
  • Seated DB military press
    @40
    10, 10, 6, 6
    Reverse EZ Bar Curl
    @40 / @50
    10 / 10 (rpe 8.7), 7
    Rest :45
  • Tricep cable push-down
    @57.5
    10, 10, 10 (rpe 9.1)
    DB shrug
    @70
    10, 10, 10
    Rest :60
  • Supine lat pull- down
    @60
    10, 10 (rpe 8.8), 10 (9.0)
    Rest :60
  • Bent over bar tri kickback
    @30 / @40
    15 / 15 (rpe 8.5), 15
    DB front to lateral raise
    @10 / @15
    5 / 5, 5
    Rest :30

8/11
Legs – yang (4 days since last trained)

  • Stiff leg dead
    @135 / @185
    10 (rpe 6) / 10 (8.0), 8, 8, 8
    Rest :90
  • BB split squat
    @125 / @135
    10 (rpe 7.3) / 10, 8, 8 (rpe 9.1), 6
    Rest :120
  • Kneeling single leg curl machine (FC)
    @40
    10, 10, 10
    Rest :60
  • Seated leg extension
    @85
    10, 10, 10
    Rest :60

8/12
Chest & back – yang (3 days since last trained)

  • BB rack pull
    @205 / @275 / @315
    10 / 10 / 10*, 8 (rpe 8.7), 6
    Pull up
    10, 9, 6, 6, 6
    Rest :90
    ** staying at that weight; traps tight
  • DB incline
    @55
    10, 8, 6, 6
    Push-up
    10, 8, 6, 6
    Rest :90
  • Single arm BB row
    @50
    10, 8, 8, 6
    V-up
    10, 10, 10, 10
    Rest :60
  • Seated vertical cable fly (FC)
    @25
    10, 8, 10, 8
    DB lateral raise
    @20
    10, 10, 8, 8
    Rest :60
  • Chest supported DB supine row (simultaneous)
    @25
    8, 8, 8, 8
    Rest :60

8/13

REST DAY

8/14

Arms – yin (3 days since last trained)

  • Tricep dip – 2-2-4 tempo (c-i-e)
    @25
    10, 10, 6 (4 @bdwt), 6 (3 @bdwt), 5 (2 @bdwt)
    Rest :60
  • Seated DB Curl-to-Arnold press
    @20
    10, 10 (rpe 8.6), 10 (rpe 9.1), 10
    Rest :60
  • Cable v-grip overhead ext. (:04 neg)
    @27.5 / @32.5 / @27.5 / 22.5
    10 / 8 / 10 (shoulder) / 10
    Rest :60
  • EZ bar preacher curl 4-2-2 tempo (e-c-i)
    @50
    10, 12 // 12, 12
    Rest :60 // :30
  • Cable rope push down
    @32.5
    31, 15
    Rest :60

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