135lbs for 15, 225lbs for 10, 275lbs for 4, 295lbs for 3, 315lbs for 1, 340lbs for 1, 350lbs for 1, 275lbs for 6, 225lbs for 10, 135lbs for 15.

After that I did inlcined dumbell presses with 90lbs for 3 sets of 10

Then Shoulder presses with 60lb dumbells for 12, 9, 9

Skull crushers superset with narrow grip presses with 110lbs for 3 sets of 10/12

Then I finished the workout off with a triset of seated side lateral raises (30lbs)/ tricep press downs (80lbs) /pushups for 3 sets of 10/10/20

Man I am going to be sore tomorrow…

Squats - 135lbs @10, 225lbs @10, 315lbs for 4 sets of 4

Straight legged deadlifts using 100lbs dumbells - 3 sets of 10

Superset - Leg extensions and leg curls - 215lbs and 145lbs respectively for 12/12, 10/10, 10/10.

That was it today.

Now to suck back a protien shake.

Dumbell alternate curls - 25lbs @15, 60@10, 60@10, 60@9

Inclined dumbell alternate curls - 40@10 for 3 sets

Smith machine drag curls - 155lbs@10 for 3 sets

Cable preacher curls elbows up - 35@15, 35@12, 35@10

Skull crushers - 120lbs@10 for 3 sets

Behind the neck two handed dumbell extensions - 90lbs@12 for 3 sets

Superset - tricep pressdowns/dips - 80@12/20, 80@10/20, 80@10/20

Great workout.  Time for some cake (day was healthy, evening is a cheat night…)

Flat smith machine presses - bar @15, 135@15, 225lbs @10, 275lbs@10. 275lbs@10, 275lbs @10 (PB)

Inclined dumbell press - 90lbs @ 10, 10, 10, 7.5

Dumbell incined flyes - 60lbs 10, 10, 10, 9.5

Smith machine military press - 145lbs for 10, 155lbs for 7, 4, 135lbs for 7.5 (Talk about total failure oy!)

Seated side dumbell laterals - 30lbs for 4 sets of 12

bent over rear dumbell laterals - 40lbs for 12, 12, 12, 12

good workout.

Leg press machine calf raises - 3 sets of 21`s (7 toes out, 7 toes in and 7 toes straight) then completed it with one heavier set of toes straight.

Abs: declined crunches - 4 sets of 20

Reverse crunches - 4 sets of 20

Side crunches - 4 sets of 20

Hanging leg raises - 3 sets of 15

Wide grip pullups - 20, 12, 10 (why were these so hard!)

Narrow grip pullups - 3 sets of 10

Wide grip pulldowns (I want width) - 3 sets of 10 at 190lbs

Bent over rows - 165lbs for 10, 185lbs for 2 sets of 10

Cable rows - 3 sets of 10 at 205lbs

I was soooo sore when I started, frustrated with the low numbers when I ended but the next day I am sooo sore so it must have been a good workout.

Wait no I have to stay positive.  I love legs, I love legs, I love legs… I love them so much I could just cry…

Here are my numbers for today…

6 minute warm up on the treadmill at 6.0mph and 2.0 incline

Smith machine squats - bar@10, 135lbs @10, 225lbs@10, 295lbs@10, 315lbs@8, 335lbs@6

Smith machine lunges - 225lbs@10, 245lbs@10, 265lbs@10

Superset - Stiff-legged deadlifts (dumbells) / Sissy squats - 100lbs@12 / 12 for 3 sets of each

Superset - leg extensions/leg curls - 205lbs@10/140lbs@10 for 3 sets each

I should be sore tomorrow!

1) You will need to eat 6 meals a day (every 2.5 to 3.5 hours) this will speed up your metabolism.  The meals will be 1 portion of protien, one portion of carbs and some vegetables or fruit.  Keep the portion small especially at dinner time (where we tend to eat HUGE).

2) The meals will need to be balance. This means a balance of protien complex carbs and healthy fat.

3) Get rid of all pop (diet too) chips, chocolate and any other “junk food from your house. This will require cooperation from your family. If it is in the house you will eat it!

4) Drink a very large (12 ounces) glass of water before each of your six meals. This will fill your stomach up slightly and you won’t binge at meal time as much.

5) Alcohol is off limits except in item 6

6) You are aloud one cheat day a week. Pick the day when you know you will not be able to stick to your diet. (when you are having company, are away from home, etc.) This is done to tell your body that you are not starving and may speed up the metabolism.

7) If you are getting hungry between meals drink green tea (you may have to get a taste for it). This will keep your mouth busy so you don’t snack and green tea has huge amounts of anti oxidents (good) and speeds up metaboism.

8) The last meal of the day before bed whould be void of carbs. I recommend 30 grams of protien (casiens slow digesting) mixed with water, a glass of milk or some cottage cheese (all these are slow disgesting protiens).

9) Eat 30-40 grams of protien at each meal. This is difficult so eat lots of eggs, meat (chicken breast, sirloin steak, round steak), fat free cottage cheese, etc.

10) Keep portions small. I use a ziploc container to ensure I am not eating too much.

11) Avoid drinking anything but water and green tea. Pop, juice, etc. all has calories and you don’t want calories unless they come from healthy food.

12) Make your dinners very large and then put some of it in ziplock containers for tomorrows lunches.  Portion it up before you eat it so you don’t over eat. 

13) PLAN AHEAD - when you wake up in the morning late for work you do not have time to pack 3 lunches.  If this happens you will eat out.  It is almost impossible to eat healthy out.  Make up your lunches for the next day at least the night before or earlier.  If you fail to plan you plan to fail.

Good luck.

I then did calves:

Seated calf raises - 4 plates for 2 sets of 15 then 4 plates +10lbs for 2 sets of 15

Leg press calf raises - 3 plates for 15, 4 plates for 15, 5 plates for 2 sets of 12, 10

Abs:

Ball crunches - 3 sets of 20

Reverse crunches - 3 sets of 20

Side crunches - 3 sets of 20