10 Dec 14: Legs 11

7 miles bike

0900 ABW

A1 Leg extension (double sets) 28x8/8, 8/8, 8/8

A2 Lying leg curl (double sets) 28x10/10, 10/10, 10/10

 

B Smith machine squat (3s negative, double sets) 5x6/6 pyramid up; 20, 40, 45, 50, 60

C Calf press 40x10x10 (on the minute)

1500: 1hr basketball