I swear these past few weeks have just been flying by. It feels like the groundhog just saw his shadow. Or maybe he didn't. I don't remember. Anyways here was the legs workout today:
1/4 of a mile jog warm-up
Machine work:
Extension (75lb, 90, 95 - 10 reps each)
Flexion (75, 90, 100 - 10 reps ea)
Calf raises (160, 180, 200 - 20 reps ea)
Sitting leg press (150, 175, 195 - 10)
Glute press (112 x 2, 122)
Hip Abduction (120, 135, 145 -10)
Hip Adduction (135, 150, 160 - 10)
Body squats - 20
Wall squats - 30 secs. and 1 legged - 30 secs.
Walking lunges - 20
Body squats - 20
Wall squats - 30 secs. and 1 legged - 30 secs.
Walking lunges - 20
Body squats - 10
Wall squats - 30 secs.
Walking lunges - 10
DONE
I followed it up with about 10 minutes of ab work and then did about a half hour on the elliptical for 3.7 miles.
Playlist: Goddamn Gallows
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