28th April 2010 (2B)

4 miles bike
1515 (ABW)
A EZ curl +30x7+3+2=12RP
B Alt DB hammer curl 14x10/side
S1 Bicep x50s
C DC toe press 3 plates x 8
D BB glute bridge 80x10+6+5=21RP
S2 Hamstring x50s
E Front squat 80x6, 60x12
S3 Quad x50s
F Reverse hyper iso hold x2x30s

Back still hurting today hence the light squatting - and a pint of
whole milk PWO!

Also it seems I forgot to post my 2A workout from last week (23rd - 2 days after initial sleeping-back-tweak):
A Spider curl 12'sx8+3+2=15RP
B Dante cable curl 3.75x12/side
S1 Bicep x45s
C DC toe press 3 plates x8
D 45 degree GHR 20x10+4+3=17RP
S2 Hamstring x45s
E Leg press 6 plates x6, 4 plates x20
S3 Quads x45s