I got in an excellent workout this morning. It was totally focused and controlled- I took my time with everything and really put the intensity into it. Here's how it looked:
calf press: 90-20; 180-20; 270-20; 360-20; 450-20; 520-20; 590-15; 660-12
seated calf: 90-20; 140-16
machine calf: 225lb for 2 sets of 8-12 reps, these reps were a slow 4 count down and again up.
wide pulldown: 75-15; 120-12; 165-10; 210-10; 255-8
seated low row: 160-12; 180-10; 200-6+2
close pulldown: 255-6
row: 225- 8,8
super-set with shrugs:225-10,10
wide seated row: 150-13+2
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