Friday, July 24, 2015 - Lower Back and Abs
A.M. - Weights
Deadlifts - 12/10/8/12#{250, 290, 310, 250}
Full Crunch Machine - 25/20/15/Failure
#{95, 110, 125, 125-110-95-80}
Dumbbell Romanian Deadlift- 15/12/10/15
#{100, 110, 120, 100}
Ab Coaster (Weighted Knee Lifts) - 25-10-10/20-10-10/18-10-10/Failure (front-left-right)
#{20, 25, 30, 30}
Back Extension - 20/18/16/20
#{150, 170, 190, 150}
[Captain's Chair Leg Lifts (slow) - 15/12/10
Captain's Chair Alternating Leg Lifts (fast) - 5/5/5]
#{Bodyweight}
[Leaning Side Crunches - 15/12/10/15 (each side)
Weighted Back Raise - 15/12/10/15]
#{25, 25, 25, 10}
#{25, 25, 25, 10}
Crunch Machine - Failure
#{150-130-110}
Est. Calories ~ 740
A.M. - Cardio
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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