Yin-Yang Cycle Week 7: 9/12-9/18

Sam,

Previously: Week 6 here^

9/12
REST

9/13
Chest & back – yang (4 days since last trained)

DB incline
@60
8, 8, 6, 6
Push-up
8, 8, 6, 6
Rest :90

Single arm BB row
@60
8, 8, 8, 8 (rpe 9.3)
V-up
10, 10, 10, 10
Rest :60

Seated vertical cable fly (FC)
@20
8, 8, 8, 8
DB lateral raise
@20
10, 10, 10, 10
Rest :60

BB rack pull**
@315
8, 8, 8, 8
Pull-up
8, 5, 5, 4
Rest :90
**had to adjust every 2 reps; straps got slick

Supine bar cable row
@50
8, 8
Rest :60

9/14
Yoga

9/15
Legs – yang (4 days since last trained)

Stiff leg dead
@185 / @205 / @185 / @135
10 / 8, 8, (5 / 5) / 10
Rest :90

BB split squat
@135 / @145 / @115
8 / 8, 8, 8 / 10
Rest :90

Kneeling single leg curl machine (FC)
@70
7, 7, 7
Rest :60

Seated leg extension (21s – 7 toes out, toes up, toes in ; 7 u, o, i ; 7 i, o, u)
@70 / @55
7×3, (7x 2 / 7), 7 (rpe 9.2)
Rest :60

Thigh circumference post workout: R 20.25 / L 20.25

9/16
REST

9/17
Arms – yin (7 days since last trained)

Tricep dip – 4-2-2 tempo (c-i-e)
@25
10, 8, 5 (3 @bodyweight), 4 (4 @ bodyweight)
Rest :60

Seated DB Curl-to-Arnold press
@20 / @25
10 / 10, 10 (rpe 8.9), 10 (rpe 8.9)
Rest :60

Cable v-grip overhead ext. (:04 neg) (Finley)
@?
10, 10, 10, 10
Rest :60

EZ bar preacher curl (:04 neg)
@50
10, 10, 10, 10
Rest :30

Cable rope push down (Finley)
@52.5 / @47.5
12, 10, 8 / 12
Rest :60

9/18
REST

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