Wednesday 4th July - Cardio ...
... 1 hour total body ...
fun class.. lots of jumping around, kicks and random pushups and abs, hadn't tried this one before, boy do they make me feel so unfit, call me sweating machine! Thursday 5th July - Legs, cardio
.. quad extensions ..
12x35kg 8x45kg 7x50kg
.. leg press ..
12x120kg 6x160kg 6x160kg
no increase in weight, went a bit deeper today
.. sumo squat ..
10x40kg 10x40kg 3x50kg* 4x50kg
*ook i got pwnd big time! These squats were extra low today, I was practically touching the safety hooks for each rep.
.. sldl ..
.. db lunges ..
used a lighter weight and got my form right with higher reps.
..... insert random wrist curls ....
coz the guy next to me was doing them the whole time today, thought I'd take a tip from wrist curl pro..
... standing cable hamstrings ...
12 x15kg 8x17.5kg
slight groin pain..
.. lying hamstrings ..
my gawd my legs were so dead by this stage.. 2 quick sets
.. seated calf raises ..
15x20kg (+20 unweighted) 12x20kg (+20 unweighted)
.. standing single leg db calf raises ..
2 sets. 8x7.5kg (+20 unweighted)
.. PWO CARDIO .. 20min elliptical - level 10-12
... Duration.. 8970983746hours
Still too tired to comment, that workout kicked my arse. Weights haven't really improved, and I am working on form... still it would be nice to increase sometimes, cardio last night I think hampened my leg recovery this morning too, might up my eating if I'm not improving soon, that, or drop some cardio (Nooooooo!)