Weds 11/10 - Legs

a.m. cardio & abs
30 mins treadmill - 11 incline, 3.1 mph
Avg HR: 129
Total Cals Burned: 207
% from fat: 45

Abs 3 x 20
Butterfly crunch
Decline bench w/8 lb med ball
Bicycle crunch (oldie but a goodie)

p.m. weights (first day of routine C with legs)
Squat: 2 warms, 70/10, 90/10, 90/10, 90/10 (couldn't hit 100 since sets/reps were higher)
Leg ext: 80/8, 90/8, 90/8
Hack squat: 1 warm, 90/10, 140/10, 160/8
Walking lunge: 3 x 12 with 20 lb db
(these a little tough on the knee - I just don't go too low or use heavy weight)
Really concentrate on my alignment / form
Calf raises: (standing) 120/30, 120/25, 120/25, dropped to 100/30 (burning!!) 100/30

This was a long one -whew!



Personality can open doors but only character can keep them open.
~Elmer G. Letterman