tuesday - 10 am bodystep, 6 pm lift
flat db press: 45/8 50/8 55/8 60/8 65/7 65/4
slight incline db press: 40/10 45/10 50/10 55/9
incline fly: 30/12 35/12 37.5/12 40/10
hammer curl: 25/6 27.5/6 30/6 35/6 37.5/6
close curl: 42/10 52/10 57/10 62/7
wanted to do more cardio after the lift - had nothing - legs still really sore!
Wednesday: 6 am intervals, taught a 9 am interval class (cardio/strength intervals), 7 pm lift:
pull ups: 7-6-5-3
bent over row: 95/8 115/8 135/8 155/6 155/6
rope pulldown: 75/12 85/12 100/12 110/8
stiff leg bar: 135/8 155/8 175/8 195/7 195/4 ***this one was tough tonight - need to see the chiropractor - but mine's on vacation this week.
db leg curl: 20/12 22.5/12 25/12 27.5/12
30 minutes steady state cardio after lift
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