Narrative: ( Total Time – 115mins)
Good all around workout. I got really tired to the end as usual on legs, but I started to get leg cramps in my thigs as well; this is first time for that. I pulled back on the leg curls – doing only 6 reps each. Also, for the second workout I did not do the standing calf raises. I was just too tired. I must admit, my eating was not on point today. I had a dental appointement from 9 – 11 and then went straight to workout more or less. At any rate, I am feeling good otherwise.
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:
- Oblique (L and R) Crunches -Â 4 sets of 25 reps – 200
- Hanging Leg Raises -Â 4 sets of 25 reps – 100
- Decline Crunches – 4 sets of 25 reps – 100
- Lying (L and R) Crunches – 1 set of 50 – 100
| Tuesday – Legs | |||
| Quads/Hams/Glutes | |||
| Exercise | Sets | Reps | Weights |
| Squats | 4 | 20, 15, 12, 10 | 100,110,120,120 lbs |
| Leg Press | 3 | 15, 12, 10 | 360,380,400 lbs |
| Leg Extension | 3 | 20, 15, 12 | 35s,35s,35s lbs |
| Leg Curl (*) | 4 | 6,6,6,6 |
35,35,35,35, lbs |
| Straight Leg Deadlifts | 3 | 15, 12, 10 | 90,140,180 lbs |
| Calves | |||
| Exercise | Sets | Reps | Weights |
| Seated Calf Raise | 3 | 15, 12, 10 | 90,90,90 lbs |
Cardio: 61 mins
Distance: 5.0
Calories: 1315
Crunches: 500
Tracker
Total Distance: 213.49 miles (Goal 400/186.51 remain) *
Total Calories: 55,370 (Goal 80,000/24,630 remain) *
Total Crunches: 3125 (Goal 25,000 / 21,875)
Good livin’…keep movin’!
-R-