Fatigue kicked in today and my legs felt sore as hell from squats and deadlifts the last two days. nonetheless I got some work in. I made it a little bit lighter and machine based and although I was really tired before the workout and my legs were aching I can tell you that now (1 1/2 hours post workout) I feel muuuuch better, overall and in my legs.

1. Front squats

20 x 10, 30 x 5, 40 x 5, 50 x 3, 60 x 3, 70 x 3, 80 x 3

70 * 2 x 3

60 * 2 x 3

2. Incline chestpress machine

20 x 5, 30 x 5, 40 x 5

50 x 12, x 10, x 8

3. Close grip cable rows

45 x 5, 55 x 5, 65 x 5, 75 x 5, 85 x 5

65 x 5, 75 x 5, 85 x 5, 70 x 5, 55 x 5

4. Lateral raises machine

10 x 5, 15 x 5, 20 x 5, 25 x 5

20 x 5, 15 x 5, 10 x 5

5. Triceps pushdowns

32,5 x 5, 37,5 x 5, 42,5 x 5, 47,5 x 5, 52,5 x 5

47,5 x 5, 42,5 x 5, 37,5 x 5, 32,5 x 5

(Everything which is one line had rests between 20-30 seconds inbetween; from one line to another I made rests of about 45-60 seconds)

1. Front squats

20 x 10, 30 x 5, 40 x 5, 50 x 3, 60 x 3, 70 x 3, 80 x 3

70 * 2 x 3

60 * 2 x 3

2. Incline chestpress machine

20 x 5, 30 x 5, 40 x 5

50 x 12, x 10, x 8

3. Close grip cable rows

45 x 5, 55 x 5, 65 x 5, 75 x 5, 85 x 5

65 x 5, 75 x 5, 85 x 5, 70 x 5, 55 x 5

4. Lateral raises machine

10 x 5, 15 x 5, 20 x 5, 25 x 5

20 x 5, 15 x 5, 10 x 5

5. Triceps pushdowns

32,5 x 5, 37,5 x 5, 42,5 x 5, 47,5 x 5, 52,5 x 5

47,5 x 5, 42,5 x 5, 37,5 x 5, 32,5 x 5

(Everything which is one line had rests between 20-30 seconds inbetween; from one line to another I made rests of about 45-60 seconds)

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