Quick Workout
Its interesting how much you can get in with a half hour to spare at a decent gym. All I really cared about were the legs and, again, everything was explosive push followed by a 3-count relax:
Leg curls, single - 10×50, 20×50
Chest press - 10×70, 10×70, 8×70
Leg extensions, single - 10×50, 15×50 (quads weaker than hamstrings)
Flies - 10×70, 8×70
Calf raise - 20×170, 20×170
Bicep curls - 10×60, 8×60
Tricep push - 10×70, 12×70
Captains chair - 10, 10 (I wussed out)
Back extensions - 15, 15
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Activity