Today has been pretty busy. It started with a visit to the chiropractor this morning in order to continue on the investigation concerning my lower back. After that it was time for a workout before having to work the entire evening. Here's a quick training entry in-between! Oh, and in case you guys missed it, the latest episode of Bringing Awesome Back Goes Radio was released this morning, this time with the kind-hearted bodybuilder Johan Adolfsson. Check it out!
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| Quads pic taken this evening after my workout. This time in black and white! |
# WORKOUT: QUADS, ABS
# Leg Extension Machine
- Set 1: 20 x 11 lbs (5 kg)
- Set 2: 20 x 11 lbs (5 kg)
- Set 3: 20 x 17,6 lbs (8 kg)
- Set 4: 20 x 17,6 lbs (8 kg)- Set 5: 20 x 22 lbs (10 kg)
- Set 6: 20 x 22 lbs (10 kg)
- Set 7: 20 x 33 lbs (15 kg)
- Set 8: 20 x 44 lbs (20 kg)
- Set 9: 20 x 66,1 lbs (30 kg)
- Set 10: 20 x 88,1 lbs (40 kg)
# Leg Extension Machine (One Leg)
- Set 1: 12 x 22 lbs (10 kg)
- Set 2: 12 x 26,4 lbs (12 kg)
# Thigh Adductor
- Set 1: 12 x 66,1 lbs (30 kg)
- Set 2: 12 x 99,2 lbs (45 kg)
- Set 3: 12 x 143,3 lbs (65 kg)
- Set 4: 9 x 187,3 lbs (85 kg)
- Set 4: 9 x 187,3 lbs (85 kg)
# Thigh Abductor
- Set 1: 12 x 55,1 lbs (25 kg)
- Set 2: 12 x 88,1 lbs (40 kg)
- Set 3: 12 x 143,3 lbs (65 kg)
- Set 4: 12 x 191,8 lbs (87 kg)
- Set 4: 12 x 191,8 lbs (87 kg)
# Cable Crunches
- Set 1: 20 x 55,1 lbs (25 kg)
- Set 2: 20 x 77,1 lbs (35 kg)
- Set 3: 20 x 99,2 lbs (45 kg)
- Set 4: 20 x 121,2 lbs (55 kg)- Set 5: 20 x 143,3 lbs (65 kg)
- Set 6: 20 x 176,3 lbs (80 kg)
# Workout Notes:
I'm fairly happy with today's workout. The initial Leg Extensions finally resulted in hitting 20 reps on the last set. Rest of the workout followed with a strong attitude, and that includes the abs portion as well. Time to head to work!
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