June 23
Monday June 23
Double Cardio (StepMill; Track Sprints)
Glutes/Hams/Abs
Cable/weighted kickbacks + ABduction Combo (after KBs immediately turn and do 15 abduction)
3 sets 15 per leg @ 25 lbs
Walking DB Lunges (20 lbs in each hand)
4 sets 30 steps
Ballet Squats, bar only (45 lbs)
4 sets 30 reps, super-squeeze all the way up
Seated Leg Curls, narrow foot placement
4 sets, 20 reps @ 60 lbs
Seated ABDUCTION
4 sets 20 reps @ 50 lbs (too easy)
Cable loaded Rope Crunch on fitball
3 sets 20 @ 30 lbs
Full Military Sit Ups (Janda sit ups) power-movement
3 sets 15 reps
Hanging Leg Raises (straight, above waist)
3 sets 9 reps, slow, flexed feet
Ballet-MMA training; 20 minutes (explain later; its really really hard; all lower body)
Posing x 10m
Diet: Perfect
Water: Perfect
Mood: terrible 
[IMG]http://i221.photobucket.com/albums/dd236/mejuana/glutess.jpg[/IMG]
