i was going to do wave-loaded deadlifts today but i am still really sore from tuesday. my right knee is really achy and i think it would've compromised my form and my safety to do them. i did supersets again instead.

seated db press
superset with seated "L" laterals
(both on stability ball)
dbp: 15s x 12 / sll: 5s x 12
dbp: 15s x 12 / sll: 5s x 12
dbp: 15s x 12 / sll: 5s x 12
dbp: 15s x 12 / sll: 5s x 12

vertical cable rows
superset with underhand cable rows
vcr: 12 x 40 / ucr: 12 x 50
vcr: 12 x 40 / ucr: 12 x 50
vcr: 12 x 40 / ucr: 12 x 50
vcr: 12 x 40 / ucr: 12 x 50

low back extensions
superset with neutral-grip machine pulldowns
lbe: 12 x 75 / n-gpd: 12 x 80
lbe: 12 x 95 / n-gpd: 12 x 80
lbe: 12 x 115 / n-gpd: 12 x 80
lbe: 12 x 130 / n-gpd: 12 x 100

calves
standing machine calf raises
12 x 110
12 x 110
10 x 130
10 x 130

abs
decline crunches:
3 x 25
seated machine twists:
3 x 25 x 38
lying front leg tucks:
3 x 25

15 min. on the bike. i think that's my new standard.

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