I was a bad, naughty goat all weekend, and so when I woke up this morning in a hotel, I wanted to do light stuff and just try to reboot my system.

I also have revamped my training plan, and start it tomorrow, so no need to go crazy today.

All I had were cables and little plates of uncertain weights, so that was the deal. Work up in weight, get some volume in.

Leg Extensions
*30 sec rets b/w sets*
2 plates x 15
3 plates x 15
4 p x 15
5 p x 15
6 p x 15
7 p x 15
8 p x 11
*increase rest to 60 seconds*
9 p x 10
10 p x 10
11 p x 10
12 p x 8

Leg Curls
*30 sec rest*
2 p x 15
3 p x 15
4 p x 15
5 p x 8
*increase rest to 60 sec*
6 p x 5
7 p x 4
*increase rest to 2 min*
7 p x 4
7 p x 4
7 p x 4

notes: I found this machine awkward, so I did some heavy weight low rep stuff.

Widegrip Lat Pulldowns (rests stayed at 30 sec)

4 p x 15
5 p x 15
6 p x 15
7 p x 15
8 p x 15
9 p x 15
10 p x 15
11 p x 15
12 p x 15
13 p x 8

Bench Press Machine (wide grip, rests stayed at 30 sec)
1 p x 15
2 p x 15
3 p x 15
4 p x 15
5 p x 15
6 p x 15
7 p x 15
8 p x 15
9 p x 15
10 p x 15
11 p x 15
12 p x 12

notes: hard to know how my shoulder would like this one, so I started as light as I could, and worked up gradually. Felt good actually.

Believe it or not, this had me dripping sweat, so after I went and sat in the hot tub for about 30 min and chilled out.

Looking forward to tomorrow!

Advertisements