10/15 – Quads/Back

Squats feeling good. Dabbled with a few heavier singles to get a feel for the weight.

@gym
Squats (shoulder width stance):
135×10
225×10
255×10
285×10
315×10
365×1
385×1
405×1

Single-leg Extensions:
50×12
50×12
50×12
50×12
50×12
50×12
235×10 (both legs – toes out)
235×10 (both legs – neutral)
235×10 (both legs – toes in)

Wide-grip Shrugs:
225×10
275×10
315×10
365×10
405×10
495×10-405×10

Rope Face Pulls (pulling to chest, single rope, superset with pulldowns):
170×15
180×15
190×15

Pulldowns (overhand grip):
180×10
180×10
180×10

Hammer Chins:
×12
+10×12
+20×12

Hanging Scapular Retractions:
×12
+10×12
+20×12

Hanging Knee Lifts:
×25
×25

Standing Rope Cable Crunches:
80×25 (wide stance)
60×25 (narrow stance)

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 50 minutes