Stretching
Hypers: 3 x 10 x 10. Definitely moving up to the 25 lb plate next time.
Bench: 5 x Bar, 5 x 65, 10 x 65. So glad I could still do this! And it wasn’t that hard either.
Pulldowns: 5 x 70, 10 x 80, 8 x 80. Almost to half bodyweight…le sigh…
Leg Extensions: 3 x 12 x 55
DB Curls: 2 x 10 x 15
Where do the leg curls kill you? If the machine is flat place a foam roll under your hips to take strain off of low back and give you a better angle on your hamstring insertions.
Nice to see your WO progressing.
[quote]thebruce13 wrote:
Where do the leg curls kill you? If the machine is flat place a foam roll under your hips to take strain off of low back and give you a better angle on your hamstring insertions.
Nice to see your WO progressing. [/quote]
It’s not flat. It’s at a slight /.
Stretching
Hypers: 3 x 10 x 25. These are gonna kill me for awhile, holy shit!
Retarded Frogs: 10
Seated MP: 10 x Bar, 2 x 8 x 55
Lying Leg Curls: 3 x 10 x 55
Triceps Pushdowns: 2 x 12 x 40, 6 x 40 → this set was for form check because IH said I wasn’t keeping my elbows down. Of course, when he came to watch I did keep my elbows down and he was like, “well, of course now you’re doing it right.” 
Ab Machine: 3 x 15 x 50.
4.26.12
Stretching
Hypers: 3 x 10 x 25.
Retarded Frogs: 10
Squats: 2 x 8 x Bar
Flys: 2 x 10 x 55.
5.1.12
Stretching
Hypers: 3 x 10 x 25.
Retarded Frogs; 12
Wide Grip Pulldowns: 5 x 70, 2 x 10 x 80
HS Iso-Lateral High Rows: 3 x 10 x 25. Something new. These seemed light but really weren’t.
Ab Machine: 20 x 50, 20 x 55.
Today
Stretching
Hypers: 3 x 10 x 25
Retarded Frogs: 12
Squats: 3 x 5 x Bar. Really concentrated on the pointers from the Squat Set Up vid one of the ladies posted on FB.
DB Curls: 2 x 10 x 15
Flys: 3 x 10 x 55
Triceps Pushdowns: 3 x 10 x 40
Ab Machine: 2 x 20 x 55.
Stretching
Hypers: 3 x 10 x 25
Retarded Frogs: 12
Seated MP: 10 x Bar, 2 x 6 x 55
Wide Grip Pulldowns: 3 x 10 x 80
Lying Leg Curls: 2 x 15 x 55
Stretching
Hypers: 3 x 10 x 25
Retarded Frogs: 1 x 12
HS Rows: 3 x 6 x 48
DB Curls: 2 x 10 x 15
Tricep Pushdowns: 3 x 10 x 40
Leg Extensions: 2 x 15 x 55
Ab Machine: 2 x 20 x 55
Cardio: 5 mins on the elliptical. 48 calories burned. This sucked. Just wasn’t feeling it today.
I must have missed it - what’s a Retarded Frog?
[quote]cavalier wrote:
I must have missed it - what’s a Retarded Frog?[/quote]
It’s that squat to stand thing. One of the PW ladies said she felt like a retarded frog when she did them, so I renamed them.