Yesterday--P.M.

Cardio Bike

33 min 9.93 miles

level 2


Monday-- Gym


Back

Low Pully rows
13,14,12 x 165

Hammer low rows
11,12,12,13 x 180

lat pull down
Close grip
10,8,8 x 165

Lat pull down wide grip
11,11,10 x 135

Today's training should only ave been pull downs and rack pulls. But my legs are still sore as f from Sat. The only thing I can think of is that I went super deep asg on hacks or leg extensions I went lighter but super slow and held on top part of rep for a split sec. Either way I decided against rack pulls. Again went much lighter and higher reps on all my exercises but went slow with emphasis on a controlled neg, burns like a mofo.

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S.F.W's Joker Style
Not Based on D.C.

Exercise Directory
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