ECA capsule before gym

shoulders
shoulder press machine
warm up set 12reps@20kg eachside
2nd set 12reps@40kg eachside
main set 10reps(just)@60kg eachside
dropped to 40kg just managed 8reps

hang clean and press (still doing light at moment)
warm up set 12 reps@ 20kg
main set 12reps@ 40kg (very slow on press to max out of it)

front raises db
2sets, 12reps@15kg

side raises db
2sets, 12reps@15kg

legs
standing calf raise
1 warm up 12reps@90kg(full stack)
main set 90kg(full stack) plus 80kg stacked on top. 170kg total

seated calf raise
1 warm up 12 reps@45kg
main set 10reps@70kg

sled 45* leg press
1st set 12reps@80kg
2nd set 12reps@160kg
3rd set 12reps@200kg
main set 6reps@240kg (personal best!!!)

lever leg extension
1 warm up set 12reps@30kg
main set 10reps@60kg

lever lying leg curl
1 warm up set 12reps@30kg
main set 8reps@65kg

then home for a protein shake
just had 200gm chicken

good night on the legs tonight, cant wait for the gear to get to work!!

keep forgetting to say, the gym i go to is a is a proper old style big lads gym....ha ha
its a family run one, father, son and daughter, the father is an ex pro bodybuilder and in his day trained with Lou Ferrigno and Arnold!! he also has a mention in Arnolds autobiography.

just about to go to bed so protein shake before bed and liv52, glucosomine, omega3 fish oil

night all