Blog Entry
3/21/07 Lower Body Workout
| Exercise |
Set 1: Weight/Reps |
Set 2: Weight/Reps |
Set 3: Weight/Reps |
Set 4: Weight/Reps |
| Stability Ball Crunches | Bodyweight/20 | N/A | N/A | N/A |
| Deadlifts w/ Barbell | 50/8 | 60/8 | 60/8 | 60/8 |
| Bulgarian Squats w/ Dumbbells | Left: 15/8 Right: 15/8 |
Left: 20/8 Right: 20/8 |
Left: 20/8 Right: 20/8 |
N/A |
| Squats w/ Smith Machine | 100/8 | 110/8 | 110/8 | 120/7 |
| Step-Ups w/ Dumbbells | Left: 15/8 Right: 15/8 |
N/A | N/A | N/A |
| Standing Calf Raise Hammer Nautilus Mach. | 70/8 | 90/8 | 90/8 | N/A |
| 1-Leg squat on Nautilus Leg Press Mach. | Left: 145/8 Right: 145/8 |
Left: 145/8 Right: 145/8 |
Left 145/8 Right: 145/8 |
N/A |
| Flex-calf raises on Nautilus Leg Press Mach. | 220/15 | 220/15 | 220/8 | N/A |
| Wide Leg Squats on the Nautilus Leg Press Mach. | 180/8 | 180/8 | 180/8 | N/A |
| Hamstring Nautilus Mach | 60/8 | 60/8 | 60/7 | N/A |
| Quad Nautilus Mach | 90/8 | N/A | N/A | N/A |
| Back Ext/Glute Queeze w/ Weight Plate | 35/8 | 45/8 | 45/8 | N/A |
| Side DB Obliques | Left: 20/10 Right: 20/10 |
Notes:
I was a little short on time as it took me longer then usual to get me and my 5 year old, get her to school and hit the gym. Today I was very well rested which lended me a hand when I went heavier then I ever have on the smith bar squats. I would have probably done a few more things had I had the time. The past couple of weeks my training and my nutrition has been slacking due to the detox, travel and not resting enough- not to mention the L word….laziness. I am ready to get back on the ball with it and today kicked it off. I decided I need some more glute exercises because like many other women I want to tone my booty even more! I also determined today looking in the mirror while training that my legs are looking damn good these days! Especially my calves! Overall I must say these days I am looking good…the best shape I have ever been in @ 24 AFTER having a kiddo…now that is a good feeling! I have decided that although I am not in the leanest shape…my figure is nice with some body fat but being overall toned..it suits my figure. So Woohoo good job to me and its time to keep pushing!
