today was my first day back after testing
i din't do eanything fancy or speshal, used a few of the macheens today as well.
leg press 3 sets of 12 220-230-240 lbs
leg extention 3 sets of 12 80-90-100 lbs
bench press 3 sets of 12 95-115-135 lbs
dumbell press 3 sets of 12 25-30-35 lbs
lat pull 3 sets of 12 80-90-100 lbs
dumbell curls 3 sets of 12 25-30-35 lbs
30min cardio on the tredmill