Xtrainer:100kcal/7mins
Board press: warmups, 100x5x2, 140x3, 140x5, 170x1x2, 190x3, 155x8x3
Liftouts: 170x1, 200x1
Db shoulder press: 20x10, 30x10, 38x8x2
Rows, leg extensions, leg curls, curls, extensions
Notes
Hamburger for pre-training meal is great. One rep on the top set, and same amount of reps for the backdown, but less sets. More weight too. Liftouts suck, so need to get better. Everything else killed me.
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