Here's my lifting (all supersets):
Hack Squats x 4s x 10r @ 180lbs
DB Step-ups x 4s x 10r @ 40lbs
Drop Set Lying Leg Curls x 4s x 10r @ 70-60-50-40lbs
Squats with 10 second deep drop x 4s x 10r @ BW
Full Length Assisted Dips for Chest x 4s x 10r @ 80lbs or less (I did 52 lbs...because I like a challenge!)
Stability Ball DB Flyes x 4s x 10r @ 25lbs
Close Grip Lat Pulldown x 4s x 10r @ 60lbs
Bent-over DB Flyes x 4s x 10r @ 20lbs
Alternating Arm Standing Arnold Presses x 4s x 10r @ 25lbs
DB Front Raises x 4s x 10r @ 17.5lbs
Alternating Arm Hammer Curls x 4s x 10r @ 20lbs
Lying Triceps DB Extension x 4s x 10 @ 12.5lbs-17.5lbs (keep your elbows close inside) (I used 12.5 lb DBs.)
It took me like an hour and a half to get through this! Not sure if they just required more set up and tear down, or I took longer breaks, or I fell asleep on a machine or what?!?! But it took way longer than usual!!!
Next workout: ABD says to try to get back into cardio but stop if my heel hurts. I may or may not do it tomorrow depending on my social calendar...if not, Saturday for sure!
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