Friday, July 21, 2006

Thursday's Killer leg workout!


I have been busy with birthday stuff this week...so I feel like I am behind on all of your happenings and I can't believe it is THURDAY??

Anyhow...I had a stellar day of good eats--and a SUPER Sweaty Leg workout.
Here it is:
Warm up
r-bike 17min- I like to warm up longer on leg day...plus I was reading Muscle and Fitness.
Squats:
45x25- normal, sumo and full
95x10full
105x10 full-pb!
115x10 full- PB!!

Then parallel squats
135x10
145x10
145x10

All of the squats were paired with calves.
Seated calves
90x10x3
45x20x2
2 sets walking calves- on tippie toes L's of the track

Free bar lunges
85x10x2
stationary
85x10

Stiff Leg dead lifts
85x15x5sets....on the last 2 sets extra partial reps to really kill my booty

Knee extensions on Hammer machine...and I have not done this one in ages...so I didn't know where to start with the weights
20x10
30x10
40x10
45x8x3sets

Hip machine
Flexion
65x10
75x10

Walking Lunges
30'sx15 each legx2sets

Butt Squats
50x15x3sets

Hanging sit ups
lots very slow--concentrating on eccentric and squeezing concentric
Knee ups
25- 5 straight/10rt/10left

That's all...
I am excited for tomorrow's push ups---how have all of your's been? Week 1 of the challenge is almost done.

Sleep tight, I know I will!!
-Michelle
p.s. I weighed 128 this am