Workouts

LEGS- CARRY ALONG PRINCIPAL 
OCT. 30 
4 sets of each of these leg  exercises... 2 sets of the exercises below

Back squat 4x12 ( 30 pound barbell)
Lunges 4x20 ( 10 pounds each hand)
Step ups 4x12 ( 10 each hand)
Leg extensions 4x12 (30 pounds machine)
Leg press 4x12 ( 60 pounds)

Tricep-  Kickbacks 2 x 10 ( 10 pounds)

Bicep- Chin ups 2 x 10 ( 60 pounds chin ups... only 55 pounds and I wont need the assist machine!)

Back- Wide grip pull down 2x15 (60 pounds)

Shoulders- Dumbell Press 2x10 ( 30 pounds)

Chest- Push ups 2x10

Abs- Reverse crunches x 30



BICEPS- CARRY ALONG PRINCIPAL 
OCT 29  4 sets of 10 of each of these exercises:

Standing barbell curl 4x10
Standing hammer curl 4x10
Preacher bench curl 4x10 
Concentration curl 4x10

This took about 25 mins and killed my little biceps. I then went into completing my workout for the rest of my muscle groups

Quads
Back sqaut 2x20

Calves
Machine calf raises 2x20

Hamstrings
Leg curl 2x10

Tricep
Tricep press down 2x12

Chest
Incline flye 2x10

Back
pull downs machine 2x10

Abs
v sits 2x 30
plank 2x 1min

Hey Everyone,

I am going to start to log my workouts. If you have any questions  feel free to ask. If I am unsure about the proper names I usually make it up. My weekly goal is to workout min 4 days a week but as I have a lot of on call shifts I will add a few extra cardio workouts in over the next few weeks. I am also more accountable if I record my workout. On a side note I try to make sure my workouts don't exceed over a hour. Sometimes I will maybe workout twice a day doing a morning dose of cardio. I find if I plan a high intensity workout a hour is plenty of time.

October 25

Combo Arms & Legs &Core (pretty ambitious doing 5 sets less weight)
warm up -  step machine 
 5 sets

Sumo Squats x 20  - 20 pounds
Basic Bicep Curl x 20 ( 10 reps each arm) - 15 pounds
Dumbell Upright Row x 10 - 10 pounds each arm

Scorpion Pushups x 10
Side Lunge with stability ball  x 20
Kneeling Road house kick x 20 ( 10 each side)

10 vsits
10 leg raises
and... one more for my butt ....I am  not sure of the correct name.
Plate slides with 10 pounds from bridge position. ( really good but... hard to explain)