The gym closed at 2pm and I got there at 1pm! I didn't realize. Here's what I was able to get done ands have my quads be on fire. 10 minute bike (warm up) Smith Machine Squats (elevated heels) 12 reps, 10 reps, 8 reps. Very little rest in between sets, legs never locked out for max time under tension. Leg Extention 3 x 12 Leg extention (slow with pause) 2 x 20 The quads were feeling like they were falling off :) Did you get your exercise in today?

Sunday! Last day before the week gets started. Reply "done" when your action is complete.

Today would be a good day to get everything ready, so after work Friday you can start your weekend right away. Reply "done" when your action is complete

Haven't heard from Nic, guess he's on his trip, but let me know how y'all are doin this weekend.

3 x 12 weighted ab machine sit-ups 4 x 12 chest press 4 x 12 shoulder press 4 x 12 tricep push downs 4 x 12 Pec fly 4 x 12 Rear delt fly 4 x 12 dumbbell shoulder flys