Sorry for not updating the last few days, but I ended up getting sick and not being able to hit the gym. I did manage to get in a bunch of cardio even though I missed a couple days of work. I started feeling better on Friday and decided to give it a go in the gym yesterday.
Saturday (Fitness Challenge Day 13):
warmup - 10 minutes jump rope
walking lunges (no weight) - 30 per leg
leg press - 4 sets of 20 reps
hack squat - 4 sets of 15 reps
leg extensions - 4 sets of 20 reps
seated leg curls - 4 sets of 15 reps
seated calf raises - 3 sets of 20 reps
abduction/adduction - 3 sets of 25 of each
abs - 4 sets of 25 reps on Ab-bench
10 minutes of jump rope to finish
Notes: I actually felt pretty good during the workout, even though I am still congested. Strength and were both good, so maybe the time off did me some good.
Supplements used: For this fasted workout I stuck with the original stack of a scoop of and one scoop of Compete 30 minutes before my workout and another scoop of compete intra-workout.
For additional cardio, I logged an additional 90 minutes on the recumbent bike throughout the rest of the day (2 45-minute sessions).