Pull ups; 11, 9, 8, 8
Bent over row; 60/8 (warm up) 70/8, 80/7, 80/8
Rope pull down; 47.5 (warm up) 50/7, 50/6
Str. arm pull down; 40/12, 42.5/10, 42.5/9
Bar deads; 110/12, 110/12, 115/10
Leg curl; 110/12, 110/10 (warm up) 115/10, 115/9, 115/8
Pm cardio; intervals, 5 min. warm up, 15 - 1 min intervals, 15 min cool down
*Leg and glutes are still incredibly sore from Sunday's workout. After a disappointing first set of pull ups, I made the last 3 sets a bit more challenging. When I got to the last rep in each set, I held the position at the top for 5-10 sec. and then slowly came down to halfway and held that position for 5-10 sec. and slowly came down to the start position. Whoa momma!
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