I have been busy with birthday stuff this week…so I feel like I am behind on all of your happenings and I can’t believe it is THURSDAY??
Anyhow…I had a stellar day of good eats–and a SUPER Sweaty Leg workout.
Here it is:
Warm up
r-bike 17min- I like to warm up longer on leg day…plus I was reading Muscle and Fitness.
Squats:
45×25- normal, sumo and full
95x10full
105×10 full-pb!
115×10 full- PB!!
Then parallel squats
135×10
145×10
145×10
All of the squats were paired with calves.
Seated calves
90x10x3
45x20x2
2 sets walking calves- on tippie toes L’s of the track
Free bar lunges
85x10x2
stationary
85×10
Stiff Leg dead lifts
85x15x5sets….on the last 2 sets extra partial reps to really kill my booty
Knee extensions on Hammer machine…and I have not done this one in ages…so I didn’t know where to start with the weights
20×10
30×10
40×10
45x8x3sets
Hip machine
Flexion
65×10
75×10
Walking Lunges
30’sx15 each legx2sets
Butt Squats
50x15x3sets
Hanging sit ups
lots very slow–concentrating on eccentric and squeezing concentric
Knee ups
25- 5 straight/10rt/10left
That’s all…
I am excited for tomorrow’s push ups—how have all of your’s been? Week 1 of the challenge is almost done.
Sleep tight, I know I will!!
-Michelle
p.s. I weighed 128 this am