Leg curl: warmups, 54x15x3
Machine chest press: warmups, 47x15x2, 47x12
Leg extensions: 47x16, x15,x10+short reps
Pull down: 23.5x15x3
Side raise: 23x20x2
Push down: warmups, 46x15x2
DB curl: 12x15, 14x15
Leg curl: 47x15x3
Leg extension: 40x15x3
Machine chest: 40x15x2, 33x lots
Pull down: 20x15x3
Side raises: 23x15x2
Push down: 40x15x2
Cable curl: 23x15x2
Rotator cuff blah
Notes
Depletion work sucks. First day is always the worst as I hardly ever do any of these. Less weight, slower and aiming for time rather than the reps really. 45+ seconds and pain.
Felt sick for 20 minutes, but breakfast tasted good - low carb tortilla, touch of cheese and an egg with a ton of eggwhites.
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