3/16 3/17

3/16 Back and Shoulders

Lat Pulldown- 160 x 6, 170 x 6/d

T-bar- 100 x 12, 110 x 8, 110 x 10

Rope pull down- 130 x 10, 140 x 12

DB press- 55 x 5 (no back support that set so made it a lot harder), 55 x 6, 55 x 8

Side raise- 30s x 10, 35s x 8, 35s x 8ss
Front Raise- 20s x 8, 15s x 10, 15s x 8

3/17 Legs
Leg ex.- 150 x 12, 160 x 12, 180 x 12

Leg press- 360 x 10, 380 x 4 (knee started hurting again on the second set)

Leg curl- 150 x 10, 160 x 8/d

Calf raise- 400 x 25, 400 x 25 (on leg press) then I just did some other stuff for calves didn't really keep track but just made sure I got a good burn