WORKOUT 1

stretches

ABS
Seated Crunches
3x15 /30lbs

DB Side bends
3x15 / 15

Leg Raises
30 /no wt.

LEGS
DB ATF squats (FIRST TIME!)
3 x6 /20

Plie Squats (deletin these next time, don't need em anymore!)
3x8 /10

seated leg extensions (quads)
3 x 15 /30

Leg Press
3x8 /130

Calf plate
3x8 /130

BACK
DB Bentover Row
3x8 /10

seated back cable row
3x15/40

DB shrugs
3x15 /20


BICEPS

DB curls
3 x12 /10

DB Drag Curls
3x12 /10


First time ever for ATF squats... They weren't pretty I'm sure but I still got all the way down there AND back up again! YES! The plies killed me after the ATFs barely made it through extentions and the press.

In fact my whole workout was really tough today. Kinda like I exhausted myself on the squats so not enough energy for the rest kinda thing. I used 10 pders on the BIs. Might as well have both halfs of my body in pain tomorrow...