dangerouscurves
TID Lady VIP
- May 25, 2011
- 2,061
- 344
Well here it is again, diet notes will only be whether it was good or bad as I have hired nutrition perfection(thanks Nut!) To take over that... thinking the not having to doubt myself will take stress away and I need to reduce that as much as possible.
Today, back to the gym after 3 day break with a nasty virus passed to me from my boss, it had a 72hour contagious period so even though I felt better by Saturday I decided to give it the min time as I don't want to pass it on. (Ow now has it , gah)
Legs
5min warm up 3.5mph
Kneeling curl
40/leg(individual leg machine)
12x3 no stop
Squats
I have tried to incorporate a wide stance, seeing where that gets me
95 x 10
95 x 7 -- ankle bothering me
95x10
Superset
Standing calf raise
+140lbs, 20, 15, 12
And
Hip abductor
190lbs 12x 3
More squats(still wide stance)
95x 10
Threw in a plie squat w/ 35lb db x 20
No rest back to squats 95x5
Wrapped it up with prone leg curl
80x 12, 10, 10
Cardio post workout
15mins 5incline, 3.5mph
Then 45mins 1.0incline, 5.5mph(11min/mile)
5 min cool down
Here is a snapshot, all good and sweaty.
** note on ankle woke up Sunday feeling like I had the inside on the bone bruised, it is not bruised but it hurts with any weight on it... but not too bad.
Today, back to the gym after 3 day break with a nasty virus passed to me from my boss, it had a 72hour contagious period so even though I felt better by Saturday I decided to give it the min time as I don't want to pass it on. (Ow now has it , gah)
Legs
5min warm up 3.5mph
Kneeling curl
40/leg(individual leg machine)
12x3 no stop
Squats
I have tried to incorporate a wide stance, seeing where that gets me
95 x 10
95 x 7 -- ankle bothering me
95x10
Superset
Standing calf raise
+140lbs, 20, 15, 12
And
Hip abductor
190lbs 12x 3
More squats(still wide stance)
95x 10
Threw in a plie squat w/ 35lb db x 20
No rest back to squats 95x5
Wrapped it up with prone leg curl
80x 12, 10, 10
Cardio post workout
15mins 5incline, 3.5mph
Then 45mins 1.0incline, 5.5mph(11min/mile)
5 min cool down
Here is a snapshot, all good and sweaty.
** note on ankle woke up Sunday feeling like I had the inside on the bone bruised, it is not bruised but it hurts with any weight on it... but not too bad.