Evening Legs and Arms (regular tempo, 45 sec b/w sets unless specified)
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Hack Squats
4 plates and 2 quarter plates x 15
4 plates and 2 quarter plates x 13
4 plates and 2 quarter plates x 9
4 plates and 2 quarter plates x 8
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One-Legged Leg Press (no rest, back and forth leg to leg)
210 x 15/15
210 x 15/15
210 x 15/15
210 x 15/15
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Seated Leg Curls (leaning forward)
120 x 15
120 x 15
120 x 12
(leaning back) 120 x 15
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Prone Leg Curls
120 x 15
120 x 13
120 x 15
120 x 12
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Dumbbell Preacher Curls (wrists broken)
40s x 15/15
40s x 12/12
40s x 13/13
40s x 10/10
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High Bicep Curl Machine
100 x 13
100 x 11
80 x 15
80 x 15
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Straight Bar Pushdowns (elbows by sides)
100 x 15
120 x 15
130 x 13
130 x 12
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Overhead Rope Extensions
120 x 9
110 x 12
100 x 11
90 x 15
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notes:  wasn’t really feeling this workout, had to drag myself to the gym in the evening.  what can I say, some days, going to the gym is a magical trip to candy mountain… and some days its like shoveling **** uphill.  Going in the evening didn’t help, that gym was crowded AS ****!  Well, the leg stations weren’t crowded, but all the curl bros had the dumbbell racks ripped to shreds and were tying up all the benches, so I had to modify the arm exercises based on what was available at the time, so as not to delay my workout unnecessarily.  THIS is why I like being there at 5:30 AM haha.
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Had to guesstimate the weights, and clearly had it wrong with the extensions, oh well.  Better to guess high I suppose.

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