Armada’s BodyBlog

Incline Press 4×8-135lb

Flat Press 4×10-135lb

Decline Press 4×10-135lb

Peck Deck-4×8-70lb

Cable Crossover 3×12-40lb

Kneeling Cable Tricep Ext. 4×10-100lb

1 Arm Tri Pushdown 4×10-50lb

2 Arm Trii Pushdown 5×8-70lb

Dumbbell Kickbacks 4×10-15lb

Hack Squat 4×10-110lb
Leg Press 4×10-300lb
Hamstring Curl 4×10-115lb, 125,125,6×135lb
Leg Ext-4×10
Calf Raises on leg press machine 5×20-300lb

Lying Cable Crunch 4×25-45lb
Cable Woodchop 4×25-70lb

Hack Squats 3×15-90lb, 100lb, 100lb

1×12-110lb

Leg Press 2×12-255lb, 1×10-265lb, 1×5-285lb, 1×10-285lb

Standing Hamstring Curl 2×12 -115lb, 2×8-120lb, 1×6-115lb, 1×12-115lb

Leg Extension 4×12

Calf Raises 5×20-275lb

2 mile run

Standing Straight Bar Curl 3×12-50lb

Reverse Ez-bar Preacher Curl 3×12-30lb

Dumbbell Preacher curl 3×10-45lb

Hammer Curl 4×12-45lb drop set

Wide Front Pull-downs 4×10-120lb

Barbell Bent-over row 4×12-145lb

Dumbbell Row 3×10-80lb

Seated Dumbbell Shoulder Press 4×10-40lb drop set

Dumbbell Lat Raise 4×12-15lb

Bent Cable Lat Raise 4×15-10lb

Barbell Front Raise to Overhead Raise 3×15-45lb barbell

Barbell Shrugs 4×12-160lb

Barbell Forearm Curls 4×25-45lb bar

Decline Crunches 4×25

Standing Oblique Cable Crunch 1×25

Frog Kicks 1×25

meal #1 -1 cup oatmeal, 5 scrambled egg whites

meal#2-1 turkey sausage patty, 3 scrambled egg whites

meal#3-1 baked pork chop, 1 cup cabbage

meal#4-1 cup oatmeal

meal#5-1 5oz ground turkey patty

meal#6-48 gram protein shake, 1 banana

I worked legs on Wednesday. My legs are getting stronger, and I’m having less knee problems now.  Hopefully soon, I’ll start getting some definition in my quads.
4X10 -Walking lunges

4X15 -Body weight squats..Can’t use weights because of knee problems

4×15 -Leg extensions

3×15 -Lying leg curl

3×20 -Standing calf raise

2×15 -Laying 1 leg hip flex

Staggard Push-ups    1 min
Wide Front Pull-Ups    1 min
Regular Push-ups    1 min
Reverse Grip Chin-Ups    40 sec

Wide Fly Pushups    1 min
Close Grip Overhand Pull-ups    43 sec
Decline Pushups    35 sec
2 arm bent alt dumbbell row    44 sec

Wide Leg Diamond Push-Ups    1 min
1 Arm Dumbbell Row    32 sec
Dive Bomber Push-Ups    1 min
Bent Back Flys    40 sec

Wide Front Pull-Ups    45 sec
Standard Pushups    1 min
Reverse Grip Chin-Ups    44 sec
Regular Push-ups    48 sec

Close Grip Overhand Pull-ups    30 sec
Wide Fly Pushups    30 sec
2 arm bent alt dumbbell row    17 sec
Decline Pushups    34 sec

1 Arm Dumbbell Row    23 sec
Diamond Push-Ups    40 sec
Back Flys    43 sec

When we started, she could only do 2 push-ups, now she’s up to 16.

meal #1-5 scrambled egg whites, 1 turkey sausage patty, 44g protein shake
meal#2-4 scrambled egg whites

meal#3-1 cup boiled cabbage, 1 4oz ground turkey patty-99% lean

meal#4-1 cup oatmeal

meal#5-44g protein shake, 4 slice deli turkey, 2 piece wheat bread, 11 carbs a piece

meal#6-44g protein shake

Meal #1- 5 scrambled egg whites, 1 cup oatmeal

Meal #2 -4 scrambled egg whites

Meal #3-4 baked chicken wings, 1 cup brown rice

Meal #4-1 cup boiled cabbage, 8 oz can pineapple chunks
Meal #5- 48 gram protein before working  out
Meal #6-24 gram protein shake, 2 baked chicken wings, 1 cup brocolli