Wednesday, Nov. 11th (my 23rd Birthday )


Smith Squat
12 ~ 30lbs (intensity= 5)
10~40 lbs (6i)
8~50lbs (7i)
6~60lbs (8i)
12~70lbs (9i)
Extentions
12~ 60lbs (10i!)

Ham Curls
12~10
10~20
8~30
6~40
12~50
Lunges (DB)
6~30
Deadlifts (DB)
6~30

Seated Calf Raise
12~20
10~30
8~40
6~50
12~60
Standing Raises
12~60 (9i)

15min stretching

Good w/o!