It's been a real long day, but it was also the last day of the week that will be that long. Tomorrow I'm working the evening, and I'm also working Saturday. However, when Sunday comes I'm only in for a couple of hours of work. Then it's time to race home and enjoy a good ol' cheat day. Can't wait... well, actually I can, but you get the point!
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| Fat quads in need of being lean - at your service! |
# WORKOUT: QUADS, ABS
# One-Leg Leg Press
- Set 1: 12 x Sled
- Set 2: 12 x Sled
- Set 3: 12 x 44 lbs (20 kg)
- Set 4: 12 x 66,1 lbs (30 kg)
- Set 5: 12 x 110,2 lbs (50 kg)
- Set 6: 12 x 132,2 lbs (60 kg)
- Set 3: 12 x 44 lbs (20 kg)
- Set 4: 12 x 66,1 lbs (30 kg)
- Set 5: 12 x 110,2 lbs (50 kg)
- Set 6: 12 x 132,2 lbs (60 kg)
# Leg Extension Machine
- Set 1: 12 x 40 lbs (18,1 kg)
- Set 2: 12 x 60 lbs (27,2 kg)
- Set 3: 12 x 100 lbs (45,3 kg)
- Set 4: 12 x 140 lbs (63,5 kg)
- Set 3: 12 x 100 lbs (45,3 kg)
- Set 4: 12 x 140 lbs (63,5 kg)
# Skip Rope
- Set 1: 2 minutes
# AB Roller
- Set 1: 10 x Bodyweight
- Set 2: 10 x Bodyweight
- Set 3: 12 x 74,9 lbs (34 kg)
- Set 4: 12 x 90,3 lbs (41 kg)
# Ab Crunch Machine
- Set 1: 12 x 44 lbs (20 kg)
- Set 2: 12 x 59,5 lbs (27 kg)- Set 3: 12 x 74,9 lbs (34 kg)
- Set 4: 12 x 90,3 lbs (41 kg)
# Workout Notes:
Due to work in Båstad I had to cut things short. The focus was on keeping the intensity high and the rest between sets low. I think I did a rather good job on that. In order to keep the heart pumping I decided to add little rope skipping between muscle groups. Not sure if that's really anything worth doing, but I enjoyed the "change of scenery".
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