Kind of an odd combination today, but with the holiday upcoming, fitting things in and I want to fit in an extra ham/glute day anyway because I need this area to improve a bit for upcoming competition. I normally do not do an upper body and a lower body together.

Triceps

Power rack extensions
(warmup)....50x15,50x10,70x5
Sets....90x10,95x7,100x5,100x5

Upper cable pressdowns
Sets....160x12,160x12,165x12,165x12

Decline d.b. extensions
Sets....30x8,30x10,35x4

Parallel bar dips
Sets....85x7,85x6,85x7

Cable kickbacks
Sets....40x10,50x6

Reverse grip pressdowns
Sets....110x10


Hamstrings

Standing leg curls(kind of a pre-fatigue...the idea here is not heavy, but slow controlled work)
Sets.....30x10,40x10,40x10

Seated leg curls
Sets....95x10,95x10,85x10(had trouble with the last set getting a full range of motion, so dropped it down 10 lbs. to achieve this)

Static db lunges
Sets....30x12,35x10

Abductors
Sets....120x15,120x15


Calves

Calves using leg press(hold last rep for burn)
Sets....390x20,400x15,400x20

superset with one legged calf raises...no weight

Pretty good workout, earned my recovery drink!

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