Narrative: ( Total Time – 115mins)
Went pretty hard. Â Had a really great time working through most of the workout, but started to weaken by the end. Â Legs always seem to take the most out of me. Â Did not complete my Leg curls, Standing Calves and all my abdominals…too exhausted. Â I will make up for it tomorrow.
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 – 1 sets of 25 reps
- Hanging Leg Raises – 2 sets of 25 reps
- Lying Left Crunches – 4 sets of 25 reps
| Tuesday – Legs | |||
| Quads/Hams/Glutes | |||
| Exercise | Sets | Reps | Weights |
| Squats | 4 | 20, 15, 12, 10 | 90,90,110,110 lbs |
| Leg Press | 3 | 15, 12, 10 | 270,360 lbs |
| Leg Extension | 3 | 20, 15, 12 | 50,50,50 lbs |
| Leg Curl | 4 | 20, 15, 12, 10 | 50,50, 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: 60 mins
Distance: 4.0 (4.0 + 0.0) – Morning Walk only
Calories: 1012
Crunches: 75
Tracker
Total Distance: 177.49 miles (Goal 400/222.51 remain) *
Total Calories: 45,971 (Goal 80,000/34,029 remain) *
Total Crunches: 575 (Goal 25,000 / 23,975)
Good livin’…keep movin’!
-R-
Â
-R-