Sunday~Legs/Delts/Abs +Cardio
Sunday, January 28, 2007
Before work out
1.5g Creatine Mono in water
250mg ALA
During work out 1 scoop Substance WPI + 6 scoops Xtend (lemonade) + 3g creatine mono
BB Squats (standard feet stance)
4s x 10r @ 110 lbs
DB SLDL
4s x 10r @ 70 lbs (35s in each hand is all I can hold!)
Prone Unilateral Leg Curls
4s x 10r each… @ 35,40,35,40 lbs
Prone Glute Extension unilateral
4s x 10r each @ 57.5 lbs
Walking DB Lunges
3s x 12reps @ 40 lbs (20s in each hand)
Seated DB arnold press
4s x 8r @ 25 lbs (each hand)
Upright BB Rows
3s x 8r @ 55 lbs
Bench V-ups w/ med ball
3 x 15 @ 4 lbs
Reverse trunk curls w/ med ball
3 x 15 @ 4 lbs
Frog Crunches w/ med ball in hand
3 x 15 @ 6 lbs
Cardio~
20 minutes on Stair Climber @ level 7
21 minutes on Elliptical Trainer @ level 8, incline 8
Peace.~J
