wogihao

Yesterdays workout:

Legs - heavy:

Low box squats:

1 x 10 @ 105kg warmup
1 x 5 @ 155kg
1 x 3 @ 165kg
1 x 1 @ 175kg

Front squats:

1 x 10 @ 65kg
1 x 5 @ 95kg
1 x 3 @ 110kg

Leg extentions:

1 x 30 @ stack
1 x 10 @ each leg
1 x 25 @ stack

Abductor machine:

1 x 20 @ pin 13
1 x 25 @ stack

Hack squats:

1 x 30 @ pin 13
1 x 29 @ stack

BACK - Light:

Pullups:

1 x 15 @ bodyweight

(ghetto jesus)

1 x 6 @ bodyweight

(answer the phone)

1 x 9 @ bodyweight

Lat pulldown (infront):

1 x 15 @ pin 10
1 x 8 @ stack

(behind)

1 x 10 @ pin 10
1 x 6 @ pin 14

Low cable rows:

D-----D
1 x 15 @ pin 10
1 x 10 @ stack

same but close grip

1 x 10 @ pin 6
1 x 8 @ pin 14

End

Epic Epic day, this is the first time back and things are already near my PBs i smashed my front squat PB yesterday also.