Leg Extensions x 4s x 12r @ 100-110lbs (I did 100 lbs.)
Single Leg Dumbbell Deadlifts x 4s x 10r @ 35-40lbs (one foot on the ground (working leg), one foot propped behind you on a bench / step) (I used 35 lb DBs.)
Flat Dumbbell Flyes x 3s x 15r @ 15-20r (I used 15 lb DBs.)
Bent-over Dumbbell Rows x 4s x 8r @ 30-35lbs (I used 30 lb DBs.)
Dumbbell Side Raises x 3s x 12r @ 10-15lbs (I used 10 lb DBs.)
Machine Biceps x 4s x 8r @ 40lbs
Lying Dumbbell Triceps Extensions x 4s x 15r @ 10-15lbs (I used 10 lb DBs.)
Bicycles x 5 cycles of 30sec on, 30sec off
Plank x 3s x 10r @ 10 second holds (I only did 2 sets.)
Then I ran over to Dunkin Donuts (~0.5 miles) and got a bagel sandwich and coffee. All the calories I burned: UNDO. :)
Probably gonna skip the run I planned for tomorrow. I think I pulled my right glute lifting Sunday. I have an email out to ABD to see what I should do. Stay tuned!
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