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5 min StepMill warm-up
Leg extensions 25x60x3 (20 lower, 20Upper, 20 full range)
Counterweight Dips 70cwx20x3
Hack 0x16, 45x12, 90x12
Lying Ab 20x4
Roller Work
Single leg extensions 30,40,50x16 left, 12 right
Triceps machine single arm 30, 35, 40 x16 left, x12 right
Leg Press machine 70x12x3
I felt great today, finally. Just working the weight I can without throwing anything out.
StepMill 5 min warm up
Seated leg curl 25x60x3 (20 upper, 20 lower, 20 full per set)
Spider Curls,25x12x4
Lying Ab 20x4
Rolling
Kneeling leg curls 30 first set, 20 two sets. 16L, 12 R
Incline hammer curls alternating 20x12x3
Lying leg curls 40x12x3
5 min StepMill warm-up
Leg extensions 25x60x3 (20 lower, 20Upper, 20 full range)
Hack 0x10 full+10 lower halves 3 sets
Lying Ab 20x4
Roller Work
Single leg extensions 30,40,50x16 left, 12 right
Cable Triceps single arm 25x12x3
Leg Press machine 70x12x3
I love Saturday and Sundays they are my easiest workouts. I feel like I'm making progress if not as fast as I'd like but still progress. I had a very busy week and wes glad to have the energy to be able to put in some very long and stressful days. Went to a pool party yesterday and super happy to be looking and feeling younger and more fit than at least 8 other women my age. lol
Saturday:
Biceps/ Hams
StepMill 5 min warm up
Seated leg curl 25x60x3 (20 upper, 20 lower, 20 full per set)
Preacher e-z bar Curls,25x30, 25x20x4 different grips
HS Seated Ab 12 x3 one arm oblique work
Rolling
Kneeling leg curls 30 first set, 20 two sets. 16L, 12 R
Wide cable Bi’s 25x20x3
Leg press 90x12x3
Sunday:
Hypers 12x3
Abduction Machine 50x20x3 ss/w
Forearms Standing Preacher Pad 20x20x3 palms down
Adduction Machine 50x20x3 ss/w
Forearms Standing Preacher Pad 30x20x3 palms up
Seated Calf Raises 90x20x3 ss/w
Wrist curls palms down elbows resting on knees 20x20x3
Standing Single Calf Raises on platform 40x3 ea. calf ss/w
Wrist curls palms up elbows resting on knees 40x20x3
Leg Press calves 140x20x3 ss/w
Reverse curls 20x20x3
I just had the 2 of the most terrible days in ages. No strength, no drive, wiped out completely and didn't finish either day. Sticking to my cut diet but not getting the results I was expecting as fast as I should. Just totally discouraged right now however, I am making some protein fudgesicles today so that's exciting.
Tuesday:
Quads/Tri’s
5 min StepMill warm-up
Leg extensions 25x60x3 (20 lower, 20Upper, 20 full range)
Hack 0x16, 45x12, 90x12
Lying Ab 20x2
Roller Work
Single leg extensions 30x16,40x12, 50x8
Overhead Rope Triceps 25x8
Wednesday:
Biceps/ Hams
StepMill 5 min warm up
Seated leg curl 25x60x3 (20 upper, 20 lower, 20 full per set)
Preacher e-z bar Curls,25x30 war-up (10 lower, 10 upper, 10 full),
35x12x2, 25x12 wide grip, 25x12 narrow
Lying Ab 12 x3
Rolling
Kneeling leg curls 20x12x3
Bi machine single arm 25x12x3
I just had the 2 of the most terrible days in ages. No strength, no drive, wiped out completely and didn't finish either day. Sticking to my cut diet but not getting the results I was expecting as fast as I should. Just totally discouraged right now however, I am making some protein fudgesicles today so that's exciting.
Tuesday:
Quads/Tri’s
5 min StepMill warm-up
Leg extensions 25x60x3 (20 lower, 20Upper, 20 full range)
Hack 0x16, 45x12, 90x12
Lying Ab 20x2
Roller Work
Single leg extensions 30x16,40x12, 50x8
Overhead Rope Triceps 25x8
Wednesday:
Biceps/ Hams
StepMill 5 min warm up
Seated leg curl 25x60x3 (20 upper, 20 lower, 20 full per set)
Preacher e-z bar Curls,25x30 war-up (10 lower, 10 upper, 10 full),
35x12x2, 25x12 wide grip, 25x12 narrow
Lying Ab 12 x3
Rolling
Kneeling leg curls 20x12x3
Bi machine single arm 25x12x3
Did you cut to hard in the diet and run out of gas or just not feeling it. Which ever it happens. Adjust and keep hitting it.
Did you cut to hard in the diet and run out of gas or just not feeling it. Which ever it happens. Adjust and keep hitting it.
Sent from my SM-S975L using Tapatalk
I think I just got worn out from doing 6 sets of squats in-between my other work on Monday then physical labor at work. I don't mind powering through on the diet if the results are coming. Reevaluating now.
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