ECF
3:00 PM gym
5:30 PM
1 square
5:45 PM
ECLAF
Gym:
Cardio: 1.1% incline, 4.0 mph, 20 minutes, final heart rate: 150 bpm
Calf raises: 3*8*115
Quad extensions: 4*9*70s
Abductors: 3*10*205 lots of cramps
Hamstring curls : 3*10*110
Did C4 before the workout for the first time, didn't notice much. Will try it again tomorrow and see.
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