View Workout (Dylan Perry)
Leg Day!
December 12, 2013 (Afternoon)
Exercise Type: Weights
Comments:
Front Squats: Warmup 10x115, 12x135; 20x155#; 155 to failure then finish to 20 with 135 (got 12)
Back Squats: 10x135, 155, 175, 195; 135x12
Lunge/Goblet Squat Set: 3 rounds: 10xLunges (L/R) @ 95#, 10x Goblet Squat @ 40#. In between while the other guys did their's I did some calf raises and leg presses.
Curls: 10x 30, 25, 20, 15; 15x10#
2x:30 pinch grip on 35# plates, 2x:30 @ 2x25#
Finished with a few windmills, leg raises, planks, then a 4k Row
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 2.49 Miles | 1:15:50 | |||
| 1:00:00 | ||||
| 4.0 Kilometers | 15:50 | 6:22 / Mile |