Today I decided to get back in the gym and work more than just my legs :):
Shoulder Press (15 reps @ 75% of max) x 3
Seated Row (15 reps @ 75% of max) x 3
Arm Curl: (15 reps @ ____) x 2
Leg Extensions (15 reps single leg at x, x+20, x+40, x+40)
Then it was off to the pull-up / dip machine (with assistance)
10 pull-ups / dips
1:00 rest
x 3
I don't really remember what I did on the bike because I don't have my heart rate monitor here today; so I'll have to update that later; but my legs were pretty smoked the next day.
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