WARM UP: Eliptical
SEATED BAR PRESS: Smith Machine (haven't done these in eons!!)
Warm Up: 1x40x10, 1x50x10
Working: 1x60x9, 2x70x7,7
SEATED SIDE LATERAL:
Warm Up: 1x10x12
Working: 1x12.5x10, 2x15x10,10 (go up....got easier as time went on...)
FRONT RAISE:
Warm Up: 1x12.5x12
Working: 1x15x12, 1x17.5x12 1x20x10 :o)
TRI PRESS:
Warm Up: 1x25x15, 1x30x12
Working: 1x35x12, 2x42.5x10,10
DB EXT:
Warm Up: 1x15x12
Working: 3x20x12,12,10 :o)
INTERVALS #1: Track
5 min warm up
15 min intervals
10 min cool down jog.
Feel good.I'm sore but all is fine and dandy! Need to ice my knee...
:o)
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