GAMS
Seated Calf @ 90 x 5 x 12 (1 min rest)
Donkey Calf @ 400 x 5 x 12 (“)
Donkey Plate Calf @ 90 (side) x 5 x 12 (“)
Reverse Lunge @ up to 80 x 10
One Leg Press @ 90 (side) x 4 x 20
Fifteen sets of calves before moving on to the really challenging work. Reverse lunges still dominate me every time.
BACK
Chest Supported Row @ 90 x 5 x 5
Dorian Yates Hammer Row @ 70 (side) x 5 x 12
Chest Supported Neutral DB Row @ 30 x 5 x 15
Neutral Pulldown @ 130 x 5 x 12
Twenty sets for back. My right elbow is driving me crazy, so much lower weights today and lots of trying to feel the muscle working. Polished off this day with a 2 hour surf session. Utterly smoked.
SUNDAY FUNDAY
Hill Sprints x 10 x 60 yds
20 minutes of surfing