Workout Summary: 8.9.17

Wow, this whole concentration thing is really paying off! I’ve been kind of dreading Walk Funny Day since I decided to be more present mentally because (like most people) I fucking hate leg day. But today was amazing! Like the other days, I’ve gone way up in everything and my attitude has been so much more positive!

Here’s the rundown:

Warmup

  • High knees
  • Butt kicks
  • Step-overs (forward and back)
  • Bodyweight squats
  • Bodyweight lunges
  • Bodyweight side lunges

Squats

  • 1 x 8, 95 lbs
  • 1 x 8, 105 lbs
  • 1 x 8, 110 lbs

Side lunges

  • 3 x 8 (alternating), 30 lb bar

Leg press machine

  • 3 x 8, 110 lbs

Step-ups

  • 3 x 8 (alternating), 30 lb kettlebell

Hamstring curls

  • 1 x 8, 95 lbs
  • 2 x 8, 90 lbs

Quad extensions

  • 3 x 8, 95 lbs

Core

  • 12 crunches
  • 10 leg lifts
  • 20 Russian twists (x2)
  • 20 second plank
  • 10 (per side) side plank lifts
  • 12 Superman lifts
  • 16 alternating side crunches
  • 10 legs to heaven lifts
  • 20 second Superman hold
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s