- Leg Press:
- Warmup - 1 x 12 @ 270
- 2 x 8 @ 360
- 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 @ 160
- Lying Leg Curls
- 2 x 8 @ 75
- Superset
- Standing Calf Raise - 2 x 8 @ 170
- Reverse Incline Hammer press: 8-7-7 @ 260-270-282
- 282 was 2 RIR
- Superset
- Sternum pull-up: 2 x 7
- Cable row: 8-7-7 @ 150-160-180
- 180 was 5 RIR
- First Cable Rows since sciatica
- 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 @ 70
Cash Out: L-Sit Pull Ups - x 12
AVG HR - 117 BPM
MAX HR - 152 BPM
Then,
Recovery Walk
.56 miles
AVG HR - 113 BPM
MAX HR - 124 BPM
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