Yin-Yang Cycle Week 4: 8/22-8/28

Sam,

Previously: Week 3 here^

8/22-8/24
This week my split and regular training is interrupted by my preparations for the 2019 NYC Writers’ Digest Annual Conference. There was a lot of work to be done to prepare my manuscript before I pitched to agents, and I needed all the time I could spend on it. But, hey, I got in a leg day!

8/25 – yang 

BB rack pull
@275 / @315 / @275
10/ 3 / 10, 10
Pull up
10, 8, 8, 3
Rest :90

DB incline
@45 / @55
10 / 8, 8, 6
Push-up
10, 8, 8, 6
Rest :90

Single arm BB row
@50
10, 10, 8, 8
V-up
10, 10, 10, 10
Rest :60

Flat DB fly
@20
10, 10, 10, 10
DB lateral raise
@20
10, 10, 8, 10
Rest :60

8/26
REST

8/27
REST

8/28
Legs – yang

Stiff leg dead
@185 / @195 / @185
10, 10 / 6, 6 (rpe 9.5) / 8
Rest :90

BB split squat
@125 / @135
10 / 8, 8, 10 (rpe 9.5)
Rest :120

Kneeling single leg curl machine (FC)
@40 / @50
10 / 9, 9
Rest :60

Seated leg extension
@100 / @85
10, 10, 10 / 10
Rest :60

Lying cable crunch kick

@35
(R attached) 10, (L attached) 10 // 8, 8
Rest :60 // :30

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