Thursday, September 28, 2017

Thursday, September 28th Workout - Leg Day A - Quads, Hamstrings and Calves Plus Cardio & Stretch

Today started off badly with a really bad headache so I wasn't even sure I'd make it to the gym but when it settled down that's where the first place I went and I loved it!

Leg day went great! I was able to up my weights on almost every exercise (I think I can go even higher on the cable hip extension) and I managed 40 minutes on the treadmill. Tomorrow is Abs Day A which is shorter than my other workouts so the way my plan is going, the shorter my weights workout, the longer my treadmill time will be.

I can't wait to go back after work tomorrow!! The gym is definitely my happy place and I'm sticking with it this time!

Leg Day A - Quads, Hamstrings and Calves Plus Cardio & Stretch - 2 hours, 9 minutes

Warm-Up:

Treadmill - 10 minutes, distance: 0.45 miles, incline: 0, speed 3.0-3.1

Quads, Hamstrings and Calves - 60 minutes

Basic Plank - 1 x 91 seconds, 1 x 68 sec, 1 x 72 sec 1 x 70 sec, 1 x 64 sec

Single Leg Bridge (leg on thigh) - 3 sets x 15 reps

Leg Press Machine - 3 sets x 15 reps: 3 x 100 lbs

Leg Extension Machine -3 sets x 15 reps: 3 x 40 lbs

Leg Curl Machine - 3 sets x 15 reps: 3 x 50 lbs

Cable Hip Extension - 3 sets x 15 reps: 3 x 30 lbs

Squat Side Kick (squat side kick right side/squat side kick left side = 1 rep) - 3 sets x 15 reps

Standing Dumbbell Calf Raises - 3 set x 15 reps: 3 x 10 lbs

Standing Step Bench Calf Raises - 3 set x 15 rep

Cardio - 40 Minutes:

Treadmill info from Fitbit:
time: 40 minutes, distance: 1.81 miles, resistance: 0, speed: 3.3-3.4 - calories burned: 281, steps: 4,467

Full body Stretch - 19 Minutes

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