PM
Cl circuit
4 rounds, 45 sec RI
Hamstring curl x11 @ 110
Extensions x12 @ 195/210/225/240
Seated calf x13 @ 70
10 mins.
Squat like you mean it
Bar x10/135 x10/185 x10
Start the timer: in .35 on 2.40
205x8/225x8/7/6/6
21 mins.
Came away from this feeling like I'd done something rock solid. Mind off the poundage, focused on good, deep form. Stopped each set when form degraded, and/or when I hit the .35 mark.
A-frame 3x12+ @ 6.35
5 mins.
9 hours - 2130/0630. 36 minutes total, PE: 9. 24 hours. 223/14.
P346g/C199/F55 : 52/30/19%, 2551 total cal, 2241 net - 3 lbs. of ham for lunch, 1500 cal/225 pro/100 c - one ball of meat to hit my marks for the day.
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