One hour of cardio following quad and ab training.

Quads

Walking lunges
0lbs x 20
20lbs x 20
20lbs x 20

Step Raise
0lbs x 12
20lbs x 12
20lbs x 10

Seated Leg Curl
70lbs x 12
70lbs x 12
75lbs x 12

Leg Extensions
110lbs x 12
130lbs x 12
150lbs x 12

Its been a long time since I post but I have been dieting and add more cardio in my routine.

I am actually taking several aerobic classes; jam, zumba, and light weight pump.

I am seeing a difference, just wish I could say no to food and just eat small portions.

Today was great I finally got back in the grove of lifting heavy and even surprised myself that I am lifting even heavier then the last time I worked those muscle groups out.

My biggist accomplishment is using the leg press machine and lifting 720lbs 12 times with relative ease.

I will be braver and try to lift even heavier next time.

After my leg workout 1 hour body jam at golds gym!!

Squats w/ calf raises
135lbs x 12, 12
205lbs x 12, 12
225lbs x 10, 12
245lbs x 8, 12

In/ Out Calve Raises
225lbs x 12, 12
245lbs x 12, 12
250lbs x 12, 12
275lbs x 12, 12

Leg Extensions
170lbs x 12
200lbs x 12
220lbs x 10
230lbs x 10

Kick Backs
70lbs x 10
90lbs x 12
110lbs x 12
120lbs x 12

Squats w/ calve raids
205lbs x 12, 12
215lbs x 12, 12
225lbs x 10, 12
235lbs x 10, 12

Curls
35lbs x 12
40lbs x 10
40lbs x 10
45lbs x 4

Forearm curls
35lbs x 12
40lbs x 12
40lbs x 12
45lbs x 6

Tricep Extensions
60lbs x 12
70lbs x 10
85lbs x 10
90lbs x 8

Calf extensions
170lbs x 20
180lbs x 18
190lbs x 18
200lbs x 14

Leg extensions
190lbs x 12
200lbs x 12
210lbs x 12
220lbs x 10

Cable Curls
30lbs x 12
40lbs x 12
50lbs x 10
60lbs x 8

VBar
80lbs x 20
90lbs x 12
100lbs x 12
120lbs x 8

Quads Calves forearms

Lat Pull Downs
50lbs x 30
50lbs x 30
100lbs x 30
100lbs x 30
50lbs x 30
50lbs x 30

Squats
205lbs x 12
210lbs x 12
215lbs x 12
225lbs x 10

Forearm Rolls
5lbs x 3
5lbs x 3
5lbs x 3
7.5lbs x 3
7.5lbs x 3
7.5lbs x 2
10lbs x 2
10lbs x 2
10lbs x 2

Leg press
540lbs x 12
590lbs x 12
610lbs x 12
630lbs x 12

Calve extension
170lbs x 20
200lbs x 20
210lbs x 18
220lbs x 20

Frame Lunges
50lbs x 12
60lbs x 12
70lbs x 8
100lbs x 10

Followed by one hour of body jam cardio class!!!

10min cardio

FREE Crunches
15, 15, 30, 15

Walking Plank
30, 30, 40

Calve Extensions
130lbs x 20
140lbs x 18
150lbs x 15
170lbs x 10

Squats with calve raise
185lbs x 12, 12
195lbs x 10, 12
205lbs x 10, 12
235lbs x 8, 10

Leg Extensions
170lbs x 12
190lbs x 10
210lbs x 10
230lbs x 8

Machine glute kickbacks
100lbs x 12
110lbs x 12
130lbs x 12
170lbs x 8

Hip Abduction
100lbs x 20
120lbs x 20
130lbs x 20
150lbs x 20

Hip Adduction
100lbs x 20
120lbs x 15
130lbs x 15
150lbs x 15

Squats
185lbs x 12
195lbs x 10
205lbs x 10
215lbs x 8

Hack Slide
180lbs x 12
230lbs x 10
230lbs x 10
270lbs x 10

Crunches
30, 20, 20

Leg extensions
205lbs x 12
210lbs x 10
215lbs x 10
220lbs x 8

Prone Leg Curl
120lbs x 8
125lbs x 4
125lbs x 6
130lbs x 3

Leg Press
360lbs x 12
450lbs x 12
500lbs x 12
540lbs x 12
590lbs x 10
630lbs x 8

Leg Extensions
150lbs x 12
170lbs x 12
190lbs x 10
210lbs x 10

Squats
205lbs x 10
215lbs x 10
235lbs x 6

After work I napped and went for a 30minute jog.

After that he gym for quads.

Squats
185lbs x 12
205lbs x 10
225lbs x 10
235lbs x 4

Hack slide
180lbs x 12
200lbs x 10
210lbs x 8
230lbs x 8

Half squat
20lbs x 12
20lbs x 10
20lbs x 12
20lbs x 12

Seated calf raises
90lbs x 12
90lbs x 12
115lbs x 10
115lbs x 10

Hip Abduction
110lbs x 12
114lbs x 12
118lbs x 8

Hip Adduction
110lbs x 12
114lbs x 12
118lbs x 12

Calve raises
170lbs x 12
190lbs x 12
210lbs x 10
220lbs x 10

Half Squat
0lbs x 12
20lbs x 12
25lbs x 10
30lbs x 10

Hack Slide
180lbs x 12
230lbs x 12
250lbs x 10
270lbs x 10

Sitting calve raises
90lbs x 12
100lbs 15
115lbs x 17

Crunches
40, 40, 20

Leg press
500lbs x 12
520lbs x 10
540lbs x 10

Squats w/ calve raises
205lbs x 12, 12
215lbs x 12, 12
225lbs x 8, 12

Seated calve raises
70lbs x 20
90lbs x 20
100lbs x 20

Iso Curls
45lbs x 12
50lbs x 10
55lbs x 8

Curls
25lbs x 12
30lbs x 12
35lbs x 10

Inner Curls
20lbs x 12
30lbs x 12
40lbs x 8

It’s been several days is my last work out. I have not been working out because I been sick with allergies very fatigue headaches and just not feeling my normal self.

I’ve been dealing with allergies for the past two months or so and today I finally went to see an allergist.

He told me what I already knew, I had sinus inflammation. He prescribed me some meds.

I feel that it’s working and I am happy to report I made it out to the gym!!

Squats w/ calve raises
185lbs x 12, 12
195lbs x 10, 12
205lbs x 8, 12

Leg Press
450lbs x 12
500lbs x 10
520lbs x 8

Leg Extensions
170lbs x 12
180lbs x 10
190lbs x 8

Standing Calve Raises
180lbs x 12
190lbs x 10
200lbs x 10

I have been going to the gym last wk I just haven’t been blogging.

I did lose 15lbs last week while juicing and got closed to the goal I wanted.

Now that carnaval is over I can eat!

I restarted my creatine and now I am using Beast Test Booster.

I am going to the gym tomorrow after work.

This morning I went to the gym and noticed there was a sign that said “limited hot water.” So after my workout I went to the shower room. I let the water warm up, and waited, and waited, and waited, and it never warmed up. I tired a different shower and the same thing.

Limited needs to be changed to “No Hot Water!”

Vbar
90lbs x 12
100lbs x 12
120lbs x 10

Leg Extensions
130lbs x 12
150lbs x 12
170lbs x 10

Single Dumbbell OHE
25lbs x 12
30lbs x 10
35lbs x 8

Half Squat
20lbs x 12
20lbs x 12
20lbs x 12

Skull Crushers
60lbs x 12
70lbs x 10
80lbs x 6

Calve Raises
170lbs x 12
190lbs x 12
210lbs x 12

Squats w/ calve raises
235lbs x 12, 12
235lbs x 12, 12
245lbs x 8, 12
245lbs x 8, 12

Hyper Extensions
30, 30, 30,

Lunges
20lbs x 20
20lbs x 20
25lbs x 20