WORKOUT 1

stretches

ABS
Seated Crunches
40 /30lbs

Side bends
3x15 / 10

Leg Raises
30 /no wt. (skipped today)

LEGS
squats
3 x8 /20

Plie Squats
3x8 /10

seated leg extensions (quads)
3 x 15 /30

DB-SL deadlifts (oops did them again)
2x8/20

Leg Press
3x15 /130

Calf plate (?)
3x15 /130

BACK
DB Bentover Row
3x8 /10

seated back cable row
3x15/40

DB shrugs
3x15 /20


BICEPS

DB curls
3 x12 /10

DB Concentration Curls
3x10/10

DB Drag Curls
3x12 /10

Ok, Getting back in the gym after vacation. Boy it really took a lot to push myself up those stairs. Once I got started I could tell the difference before vacation and after.

I meant to move SLDL to WO2 but forgot until after I did two sets. I made myself do the leg press anyway so next time I do this WO and do the cut/paste I won't forget again.

Did not do leg raises this time. Leaving them as placeholder for next time.

Removed Lat pulldowns. Added back drag curls. Changed all leg exercise to DBs except extensions and press. Also changed Shrugs to DBs.

Added Calf exercise. My leg press plate swivels to allow you to work the calfs too. I sometimes did them but never recorded it. Decided to write it down from now on.

Sweatin like crazy, legs like jello. But did not have the intensity of a normal WO until the end of the WO.

Tomorrow will be better!