HI Ya,
I got to the gym this morning and lifted legs hard for an hour, here is what I can remember about the experience!
Leg Curls paired with Leg Extensions, the goal was to warm up and to hit my booty and VMO(the tear drop shaped muscle on the your thigh towards on the inner side above your knee cap)
leg curls:
60#x20x3 feet wide toes out clenched butt
75 x 12 standard
Leg extensions
135×20
180×10+6 toes out x3sets
Squats
45×15
135x10x2
145x10x2
Dead Lifts
135×8
95×15 wide stance
Back extensions
35#x15
25#x20+0#thrustsx15 reps
Butt Squats
50x12x3
Seated Calf raises
205×8-10 x2
180x15x2
Smith lunges
50×15
100x10x2
Abs
knee ups on bench 2 sets
knee ups on roman chair
3 sets
decline sit ups started w/25# finished w/ no weight to failure
It was a super HOT workout, I know I will be sore tomorrow.
so far on eating
PPPP
C
G
F
2 green drinks, 2 c coffe, 1 cup tea and 7 glasses of H20
So plenty of room for a big supper 🙂
Enjoy your Tuesday evening,
Michelle