Today I apparently ate some Wheeties some where!
Leggggggggs n abs!
10 minute walk on treadmill for warm up at about 3.5 mph.
Leg Press- 1 set, 25 reps no weight added. 1 set 25lbs added each side 22 reps. 3 sets with 18 reps with 50lbs added each side
One Legged Lunges on Smith- 4 sets of 20 reps with 20lbs added each side
Leg Extensions-(I do these single) 4 sets of 18 reps with 35lbs. 1 set of 25 reps with 25lbs
Hip Flexor Machine (outer)- 5 sets of 25 reps with 45lbs
Hyper Extensions- 3 sets of 25 reps (squeeze butt coming up). 2 Sets of 20 reps holding 10lb weight
Horizontal Ab Machine- 5 sets of 25 reps with 35lbs added
Ball Obliques- 5 sets of 25 reps
Leg Raises- 5 sets of 25 reps
Butterfly crunches- 5 sets of 25 reps holding 10lb weight
30 minutes Elliptical ... was ROUGH! Lol
Monday, October 15, 2012
Monday, October 1, 2012
Monday Beat down!
Today I apparently ate some Wheeties some where!
Leggggggggs n abs!
10 minute walk on treadmill for warm up at about 3.5 mph.
Leg Press- 1 set, 25 reps no weight added. 1 set 25lbs added each side 22 reps. 3 sets with 18 reps with 35lbs added each side
One Legged Lunges on Smith- 4 sets of 20 reps with 15lbs added each side
Leg Extensions-(I do these single) 4 sets of 18 reps with 35lbs. 1 set of 25 reps with 25lbs
Hip Flexor Machine (outer)- 5 sets of 25 reps with 45lbs
Hyper Extensions- 5 sets of 25 reps (squeeze butt coming up)
Horizontal Ab Machine- 5 sets of 25 reps with 35lbs added
Jack knife Obliques- 5 sets of 25 reps
Slant Board Reverse Crunches- 4 sets of 25 reps
Flat Bench Leg Raises- 5 sets of 25 reps
Butterfly crunches- 5 sets of 25 reps holding 5lb ball
30 minutes Elliptical ... was ROUGH! Lol
Leggggggggs n abs!
10 minute walk on treadmill for warm up at about 3.5 mph.
Leg Press- 1 set, 25 reps no weight added. 1 set 25lbs added each side 22 reps. 3 sets with 18 reps with 35lbs added each side
One Legged Lunges on Smith- 4 sets of 20 reps with 15lbs added each side
Leg Extensions-(I do these single) 4 sets of 18 reps with 35lbs. 1 set of 25 reps with 25lbs
Hip Flexor Machine (outer)- 5 sets of 25 reps with 45lbs
Hyper Extensions- 5 sets of 25 reps (squeeze butt coming up)
Horizontal Ab Machine- 5 sets of 25 reps with 35lbs added
Jack knife Obliques- 5 sets of 25 reps
Slant Board Reverse Crunches- 4 sets of 25 reps
Flat Bench Leg Raises- 5 sets of 25 reps
Butterfly crunches- 5 sets of 25 reps holding 5lb ball
30 minutes Elliptical ... was ROUGH! Lol
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