Fri, Jan-24-03, 09:55
|
Senior Member
Posts: 328
|
|
Plan: SP/BFL
Stats: 190/186/160
BF:
Progress: 13%
Location: Ft Payne, AL USA
|
|
Thursday's Workout
12:15- taught a 30 min CKB class
5:30p- LBWO
6:30p- taught a 60 min CKB class
Quads
Standing Lunges
12*15
10*20
8*20
6*25
12*20
Leg Extensions
12*80
Hamstrings
Dead Lift with dumbbells
12*30
10*40
8*50
6*50
12*40
Leg Curls - one leg
12*35 (should've done 40)
Hamstrings
Dead Lifts
12*50
10*70
8*81
6*113
12*113
One Leg Calf Raise
12*25 ea side
Angled Calf Raises
12*50
Gluts
Machine (donkey kick style)
12*20
10*25
8*30
6*35
12*30
Glut squeeze on the ball (gluts suspended, heels on ball, pushed heels in and out)
12
Inner Thigh
12*40
10*50
8*60
6*70
12*65
-Didn't do the 2nd exercise, was running out of time
Outer Thigh
12*40
10*50
8*60
6*70
12*65
- Again, didn't have time for planned 2nd exercise
|