- Leg Press:
- Warmup - 1 x 12 @ 230
- 2 x 8 @ 320
- Keep your lower back and pelvis firmly against the pad; don’t descend so far that your tailbone curls under.
- Leg extensions:
- 1 x 8 @ 150
- Lying Leg Curls
- Warmup - 1 x 12 @ 45
- 2 x 8 @ 70
- Standing Calf Raise - 2 x 8 @ 160
- Reverse Incline Hammer press: 8-7-7 @ 240-265-277
- 277 was 1 RIR
- Superset
- Sternum pull-up: 2 x 7
- Chest-supported row: 8-7-7 @ 290-310-330
- 330 was 3 RIR
- Superset
- Low-to-High Cable Fly : 2 x 15 @ 40
- Rear-delt machine: 2 x 12 @ 140
- Machine near street
- EZ Bar Curls - 3 x 8 @ 90
- Superset
- OH Extensions - 2 x 8 @ 110
- SBO Upright Rows - 2 x 8 @ 55/65
AVG HR - 107 BPM
MAX HR - 138 BPM
Then,
Recovery Walk
1.61 miles
AVG HR - 109 BPM
MAX HR - 121 BPM
