Monday 9/27/2004

Lower Body Workout

Squats 12 reps 70 lbs
Squats 10 reps 80 lbs
Squats 8 reps 90 lbs
Squats 6 reps 100 lbs
Squats 12 reps 90 lbs
Leg Extensions 12 reps 65 lbs

Seated Leg Curls 12 reps 60 lbs
Seated Leg Curls 10 reps 65 lbs
Seated Leg Curls 8 reps 70 lbs
Seated Leg Curls 6 reps 75 lbs
Seated Leg Curls 12 reps 70 lbs
Lying Leg Curls 12 reps 50 lbs

Standing Calf Raises 12 reps 55 lbs
Standing Calf Raises 10 reps 75 lbs
Standing Calf Raises 8 reps 95 lbs
Standing Calf Raises 6 reps 115 lbs
Standing Calf Raises 12 reps 95 lbs
Seated Calf Press 12 reps 100 lbs
Seated Calf Press 10 reps 105 lbs

Ab Isolator 12 reps 30 lbs
Ab Isolator 10 reps 40 lbs
Ab Isolator 8 reps 50 lbs
Ab Isolator 6 reps 60 lbs
Ab Isolator 12 reps 50 lbs
Hyperextensions (Front) 12 reps 20 lbs
Hyperextensions (Right Side) 8 reps
Hyperextensions (Left Side) 8 reps


Breakfast -
1 Tbs Udo's Oil
1 Chocolate Mint VIACTIV
2 Lean Out Supplements
1/2 ww English muffin
2 oz Canadian bacon
Water

Midmeal #1 -
2 Lean Out Supplements
Breakstone's Cottage Doubles
Lowfat Cottage Cheese & Peach Topping
Calories 130 2.5 g Fat 17 g Carb 11 g Protein
Water

Lunch -
2 Lean Out Supplements
Grilled chicken salad
Water

Midmeal #2 -
2 Lean Out Supplements
1 oz fat free string cheese
1 small apple
Water

Dinner -
Chilli Dog
Water

Dessert -
1 Tbs Udo's Oil
1 Chocolate Mint VIACTIV
1 complete multivitamin
Water