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Cardio 33 minutes, top heart rate 154
Assisted chin-up, 7
Calf machine, 65 pounds, 2 sets of 15; 60 pounds, 15
Bench press, 60 pounds, 12, 12, 8+4
Seated leg curl, 95 pounds, 15; 90 pounds, 2 sets of 15
Tricep pulldown, 50 pounds, 15, 13; 45 pounds, 12
Crunches, 4 sets of 20
Back arches, 17, 17, 18
Bicep curls, 40-pound bar, 3 sets of 15
Seated leg press, 240 pounds, 3 sets of 13
Adjustable row, 100 pounds, 9: stopped because gripping the handle while pulling was hurting my right hand, the part where the middle finger meets the palm
Stretches
Assisted chin-up, 7
Calf machine, 65 pounds, 2 sets of 15; 60 pounds, 15
Bench press, 60 pounds, 12, 12, 8+4
Seated leg curl, 95 pounds, 15; 90 pounds, 2 sets of 15
Tricep pulldown, 50 pounds, 15, 13; 45 pounds, 12
Crunches, 4 sets of 20
Back arches, 17, 17, 18
Bicep curls, 40-pound bar, 3 sets of 15
Seated leg press, 240 pounds, 3 sets of 13
Adjustable row, 100 pounds, 9: stopped because gripping the handle while pulling was hurting my right hand, the part where the middle finger meets the palm
Stretches
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