Rotary Calf- 270#(30),285#(30),300#(30)
Leg Press- 315#(20),345#(20),390#(20)
Leg Curl- 135#(3x15)
Leg Extension- 140#(3x15)
Squat- 270#(15),320#(15),390#(15)
Pull ups-10,8,6,5
Knee ups- 4x12
Dips- 8,7,7,7
Row- 15:00
Bike- 7.8 miles (32:14)
Swim- 30 minutes, followed by 3x50 yrd intervals (2:05, 2:09, 2:03)
everything was back to back to back, with no rest, so a pretty exhausting afternoon, but feels great!
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