Training Day Two Hundred Three

It's been an amazing day as I'm writing this training entry. I've turned 30 and I've had the most awesome time in Gothenburg, just one day short of Fitnessfestivalen. Today, I also had the pleasure of training at the famous Exhale Gym. What better workout to choose than quads and abs?

Abs pic taken this night prior to bed time.

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# WORKOUT: QUADS, ABS

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# Hacklift

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 44 lbs (20 kg)

- Set 3: 8 x 132,2 lbs (60 kg)

- Set 4: 8 x 132,2 lbs (60 kg)
- Set 5: 8 x 132,2 lbs (60 kg)
- Set 6: 8 x 176,3 lbs (80 kg)
- Set 7: 8 x 176,3 lbs (80 kg)
- Set 8: 8 x 198,4 lbs (90 kg)

- Set 9: 8 x 198,4 lbs (90 kg)

- Set 10: 8 x 198,4 lbs (90 kg)

# Leg Extensions

- Set 1: 8 x 66,1 lbs (30 kg)

- Set 2: 8 x 66,1 lbs (30 kg)

- Set 3: 8 x 82,6 lbs (37,5 kg)

- Set 4: 8 x 99,2 lbs (45 kg)

# Decline Crunches

- Set 1: 16 x Bodyweight

- Set 2: 16 x Bodyweight

- Set 3: 16 x Bodyweight

- Set 4: 16 x Bodyweight
- Set 5: 12 x Bodyweight

- Set 6: 12 x Bodyweight
- Set 7: 12 x Bodyweight

- Set 8: 12 x Bodyweight

# Cable Crunches

- Set 1: 12 x 88,1 lbs (40 kg)

- Set 2: 12 x 99,2 lbs (45 kg)

- Set 3: 12 x 121,2 lbs (55 kg)

- Set 4: 12 x 143,3 lbs (65 kg)

# MORNING WALK TIME: 43,12 MINUTES

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# Workout Notes:
Today's workout was great no matter what. The awesome atmosphere at Exhale fueled the mind, and the extra calories from the birthday cake (as well as a few other things) sure helped. This has been an awesome training day as well as birthday!