Lower Back & Legs - 17/06/2009

Went after work to Mile End.

Pre Bracket:
25g Creatine

1km run to the gym

Dead Lift - 5 sets
60kg - 12 reps (warm up)
100kg - 8 reps
150kg - 5 reps
130kg - 8 reps
100kg - 8 reps

Squats - 4 sets
60kg - 10 reps (warm up)
90kg - 8 reps
110kg - 8 reps
90kg - 8 reps

Leg Extension - 3 sets
75kg - 8 reps
65kg - 8 reps
55kg - 8 reps

Leg Curl - 3 sets
45kg - 8 reps
45kg - 8 reps
45kg - 8 reps

Sit ups - 6 sets
60 reps
50 reps
50 reps
50 reps
50 reps
40 reps

1km run home

Post Bracket:
50g Protein
Tuna Pasta

Would have liked to have pushed it more in the squats, but legs were tired from dead lifts