15 Aug 2013: Legs & lower back

7 miles bike

1000 ABW

Week 1: 30s (tester)

A Leg press 120,140,160

B Leg extn 35,42,49

C RDL 60,70,80

D Leg curl 21

E 45 degree back raise 10,18,19

F Calf press 110,120,120

S FS/BS/PS

(Included extreme stretching of quads, hams, calves)