4/16/07 Lower Body
Lower Body
Helemano Gym
Floor Crunch: [reps] 10
Side Floor Crunch: [reps] 10
Reverse Floor Crunch: [reps] 10
Pelvis Tilt w/ Weight Plate: [weight/reps] 25/10, 25/10, 25/10
Deadlifts with Barbell: [weight/reps] 60/10, 60/10 (I think my body is too use to these- maybe I’ll stop with them for a couple of weeks then jump back into them…)
Walking Dumbbell Lunges: [weight/reps per side] 15/10, 15/10, 15/10
Smith Machine Squats with Heels Raised: [weight/reps] 125/10, 125/10, 125/10
Barbell Lunges: [weight/reps per side] 40/10, 40/10 (no more lunges at this point…my body will not cooperate!)
Hack Squat Machine: [Weight/reps] Bar+70/8, Bar+70/8, Bar+70/8 (This is my new fav machine….)
Back Ext w/ Weight Plate: [weight/reps] 45/10, 45/10, 45/8 (MAXED!)
Quad Nautilus Machine: [weight/reps]: 70/8, 70/8, 70/8
Hamstring Nautilus Machine: [weight/reps] 55/10, 55/8, 55/7 (MAXED on the Hamstrings…)
Wide leg press (kinda like a ballerina) [weight/reps] 230/10, 230/10, 230/8 (MAXED…)
Calf Raises on Leg Press Machine (these work better then the calf raise machine…): 180/15, 180/15, 180/12
Outer Thigh Machine… (I know we are getting pretty high tech here right?): 110/30 (and we are done with the whole damn workout… legs are maxed!)
That’s it….pretty good one today in closing I will say I am lucky if I can walk tomorrow…
