Friday, July 17, 2015 - Legs
A.M. - Weights
[Dumbbell Standing Lunges - 20/20/20 (per side)Dumbbell Standing Side Lunges - 8/8/8 (per side)
Dumbbell One-Legged Squats - 5/5/5 (per side)]
3 - #{35, 40, 45}
Smith Machine Squats - 14/12/10/14
4 - #{200, 250, 260, 200}
4 - #{310, 330, 350, 310}
Calf Extension Machine - 30/30/30/30 (10 slow, 10 fast, 5 slow, 5 fast)
4 - #{285, 305, 325, 285}
Leg Extension Machine - 10/8/6/Failure (no rest)
4 - #{130, 150, 170, 130}
Leg Curl Machine - 10/8/6/Failure (no rest)
4 - #{130, 150, 170, 130}
Adductor Machine - 12/10/8/Failure
4 - #{230, 250, 270-230}
Abductor Machine - 12/10/8/Failure
4 - #{230, 250, 270-230}
Est. Calories ~ 640
A.M. - Cardio
Elliptical - 15 minutes, 16 resistance
Est. Calories ~ 250
Treadmill - 60 minutes, 3.5 mph / 14.5 incline
Est. Calories ~ 910
ABOUT THE AUTHOR
A fitness enthusiast from the South; The deep South.
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