a.m. cardio - 30 mins bike
Avg HR 127
Cals burned: 199
% from fat: 45
p.m. weights & abs
Hack squat: 1 warm, 90/10, 140/10, 160/9
Leg ext: 80/8, 90/8, 100/8 (first time I've ever hit 100!)
Squat: 2 warms, 70/10, 90/10, 90/10, 100/10
Walking lunge: left knee really hurt tonight even braced up.
Opt'd for stationary lunges 3 x 12 w/ 20 lb dbs
Maybe I should put these first in the rotation - I'll try that next time.
Calf raises: (donkey calf) 140/30, 140/30, 140/30, 140/25, 140/25
Abs: 3 x 20
Weighted rope abs
Butterfly crunch
Ball crunch
Long day - work day started at 4:30 this morning, then squeeked in my cardio, off the the office, didn't leave work until 6:30, then to gym (I'm beat) Workout was so-so .... I didn't feel very focused tonight. Tomorrow is a new day and I'm off to bed.
They can because they think they can.
~Virgil
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