Rupe’s YoB: Phase III-Day 18(W21) – Legs
Narrative: ( Total Time – 147mins)
Ok workout today…felt pretty strong to start off, but started fading to the end. Caught a second wind and pulled out a relatively strong finish. Totally missed my dead lifts…one of my favorite exercises…no sweat tho, I am still realing from my back workout a couple days ago, so I can afford to stay away from the deadlifts as they tax the lower back as well.
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 – 4 sets of 25 reps – 200
- Hanging Leg Raises – 4 sets of 25 reps – 100
- Decline Crunches – 4 sets of 25 reps – 100
- Standing Cross Leg (L and R) Crunches - 2 set of 25 – 100
| Tuesday – Legs | |||
| Quads/Hams/Glutes | |||
| Exercise | Sets | Reps | Weights |
| Squats | 4 | 20, 15, 12, 10 | 110,120,120,140 lbs |
| Leg Press | 3 | 15, 12, 10 | 380,400,410 lbs |
| Leg Extension | 3 | 20, 15, 12 | 25s,25s,25s lbs |
| Leg Curl (*) | 3 | 10,12,10 | 35,35,35, lbs |
| Calves | |||
| Exercise | Sets | Reps | Weights |
| Seated Calf Raise | 3 | 25, 25,25 | 140,140,140 lbs |
| Standing Calf Raise | 3 | 25,25,25 | 75,95,115 lbs |
Cardio: 62 mins
Distance: 5.5
Calories:Â 1495
Crunches: 500
Tracker
Total Distance: 250.49 miles (Goal 400/149.51 remain) *
Total Calories: 63,543 (Goal 80,000/16,457 remain) *
Total Crunches: 4875 (Goal 25,000 / 20,125)
Good livin’…keep movin’!
-R-
