mindyk’s BodyBlog

Here’s my workout from tonight…..

Flat bench db press           12, 10, 8, 6    @  15lbs, 20lbs, 25lbs, 30lbs

Incline db flye        3×12 @ 12.5lbs

Seated machine press     4×12 @ 55lbs

Decline db press     3×12 @ 20lbs

Close grip pushdown    15, 12, 10, 8   @ 30lbs, 40lbs, 50lbs, 55lbs

Machine dip     3×15   @ 65lbs

v sits 3×25 weighted with 5lbs db

swiss ball crunch with legs raised  3×20

machine crunch 3×20 @ 50lbs

So yet another Monday and another leg day, I decided to give the workout in the newest Muscle & Fitness mag a shot (pg, 203). I felt the burn on this one and I will stick to it for the next 4-6 weeks….I may alternate it with a better ham and glute routine…but we’ll see how it goes ; )

TARGET: INNER QUAD (TEARDROP)/VASTUS MEDIALIS

Leg Extension (toes out)     4×12 @ 85lbs

Leg Press                          3×8 @ 160lbs

TARGET: OUTER QUAD SWEEP/VASTUS LATERALIS

Leg Extension (toes in)      4×10 @ 75lbs

Hack Squat                      3×8 @ 90lbs

Half Hack Squat               3×6 @ 130lbs

TARGET: LOWER MID-QUAD/RECTUS FERMORIS

Leg Extension                 3×10 @ 75lbs

Smith Machine Squat      3×8 @ 140lbs

(smith machine was in use so I just used the regular squat machine)

The muscles got stirred up so I can’t wait to see what kind of progress and results I will see!

Off to the gym I go, and here is my program for today!

Flat DB bench press 12 10 8 6

Incline DB flye 3×12

Seated machine press 4×12

push ups from the knees 3×20

close grip pushdowns 15 12 10 8

weighted bench dips 3×15

it’s all about the legs lately!

here is what my routine looked like tonight….

alt db lunge incline 3×8

leg extension with toes pointed forward 20 15 10

lying leg curl   12 8 10 6

hack squat with feet together  4×15

bent over kickback 3×15

standing 1 leg calf raise 20 15 12 10 (after complete one more set no weight till exhausted)