LEGS/SHOULDERS - up at 4 am - in the gym by 5.
Did some body weight squats to loosen up - 3 sets of 25.
Squats
135 x 15
225 x 10
275 x 8
315 x 5
185 x 12
Leg Press/Calf Raises supersetted on same machine.
255 x 12/15
345 x 10/10
435 x 10/10
525 x 8/10
525 x 8/10
Ham Curls
90 x 10
110 x 10
110 x 10
130 x 8
Leg Ext
140 x 20
190 x 10
210 x 10
210 x 10
25 more body weight squats to stretch it all out - slow/deep.
Military Press - standing
95 x 15
115 x 10
135 x 8
145 x 8
Front raises - underhand grip
20 x 12
25 x 10
25 x 10
25 x 10
Sides
25 x 10
35 x 8
40 x 6
40 x 6
Face pulls w/rope
70 x 10
70 x 10 - busted bottom lip pulling too hard to face on 4th rep! What a moron.
85 x 8
85 x 8
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