wogihao

Right AM i had a rest.

PM :

Hamstring curls

1 x 20 @ 15kg
1 x 15 @ 30kg
1 x 15 @ 45kg
5 x 15 @ 60kg

ass machine (dont know what its called you pull your leg out behind you and theres like a weight stack that gives resistance).

3 x 20 @ stack

Hack squat

1 x 20 @ postion 10
1 x 20 @ postion 12
3 x 20 @ stack

Leg press (single leg)

1 x 15 @ 30kg (i know im the ****ing daddy lol).
5 x 12 @ 80kg

Leg extention:

5 x 10 @ stack peak contraction on each rep and hold for 3 seconds

Abductor machine:

5 x 20 @ stack

Then i decided to do some extra back work as there was still time and i wanted to work on my pullups

Ghetto jesus

3 x 1 lol - thats hard

Hand to hand

3 x 10

close chinnup

5 x 8

wide and regular for as many as i could.