Back at it! Legs and Abs Day!


It’s 9:29 p.m.  I was supposed to be in bed 29 minutes ago if I want to wake up at 4 – 4:30 a.m  for a little pre-work meditation…hmm…this will be a quick post then.  To the point then:

Workout:  Cardio then Legs and Abs

Pushed hard on all of the following:

  • 20 minutes on Arc trainer
  • 20 minutes on bike
  • 10 minutes on treadmill (god damn shinsplints)
  • 10 minutes on elliptical

 

  • Smith Machine Wide Stance Squats, 70lbs, 12 reps, 3 sets
  • Deadlifts with 25lb plate, 15 reps, 3 sets
  • Crunches, shoulders never touching ground, 30 reps, 3 sets
  • Rainbow Reaches right into a 30 sec hold, 15 reps, 3 sets
  • Wall Sit, 1 min, 3 sets
  • Air Squats, 20 reps, 3 sets
  • Lunge Step Backs, 20 reps, 3 sets
  • Leg Press, 100lb, 100lb, 120lb, 15 reps, 3 sets
  • Abductor, 50lbs, 20 reps followed by 20 bounces, 3 sets
  • Adductor, 50lbs, 20 reps followed by 20 bounces, 3 sets

I preformed these sets back to back.  So for example, Smith Machine squats were followed directly by deadlifts, 1 set each, rested for 30 seconds then went to the 2nd set.  This was continued throughout, except for the threesome of wall sit, air squat, and lunge step backs.  Looking at this now, this was a leg heavy workout…not much going on in the abdominal region.  Whoops!

 

 

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