Gym Days XII-XIII

Rehab workouts…

Sunday, 11/11: Legs

Ab Machine: x 2 sets, 40 reps, 140 lbs (:45 recovery between each)

Heart racing

Air Crunches: x 2 sets, 20 forward, 20 right side, 20 left side, several more frontside

Heart racing

Ab Machine: x 2 sets…same

Air Crunches: x 2 sets…same

Resistance Band: x 3, 1 minute each set per hip

Hammy weights: x 4 at 15 reps with 27 kilos

Adductor: x 4 at 15 reps with 60 lbs

Abductor: x 4 at 15 reps with 60 lbs

Donkey Kicks: x 4 at 15 reps each leg

Saturday, 11/10: Arms-Back

Ab Machine: x 3 (?) sets with 40 reps, 140 lbs

Air Crunches: x 2 sets with about 20 forward, 20 right, 20 left, 20 forward

Lats: x 4, 15 reps, 70 lbs

Shoulder Press: x 3, 15 reps, 40 lbs

Pec Fly: x 4, 15 reps, 50 lbs (I think)

Chest Press: x 4, 15 reps, 50 lbs

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