Warm up squats 2 7.5kg d/b 2x10
Squats with bar 12, 20lb plus bar 10 4 sets,
Leg press 8 @ 190lbs, 8@ 190lbs, 8 @ 170lbs.
Leg Extension 3 sets 10 reps at 70lb
Leg curl 2 sets 10 at 70lb, losing form so last set 50lb 10 reps.
Calf Raises 3 x 20 at 2 15kg d/b
Alt leg sweeps with cable. On level 2 2 sets of 10 on inner, outer and rear.
Cable Flyes from bottom hole level 1. 3 sets 10
Upright rows Barbell 15kg 10 reps plus 3 sets of 10 with 20kg...

Well this week is back to normal workouts. Last week was my birthday week and I ate and drank very poor. Too much alcohol, chocolate etc.

I started with Push Pull Lower body Premix three sets. My legs are now shaking. I'm going to keep Mondays for legs. I might try and get a yoga dvd in later.

The squats I used 40lbs, deadlifts 40lbs. Static lunges 2 10lb weights, but I could not do the slow end reps as my legs were crying out. Leg press 1 10lb weight.

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