Workout Journal – 2008 Personal Training Program Day 11

Program Day 11 (muscle group: Lower body, Shoulders, Abs – duration 2 hrs)

Warm up
Stretching (10 minutes)
Cross Trainer (10 minutes, 50 kcal target burn)

Lower body
Linear Leg Press (reps – 12/10/10/8, weight – 90/180/270/290 lbs)
Walking Lunges (reps – distance, weight – 2 x 10 lbs plates)
Static Lunges (reps – 15/15/15/15, weight – 10/10/10/10 lbs)
Seated Leg Curl (reps 12/10/10/8, weight – 77/99/110/121 lbs)
Seated Calf Push (reps 12/10/10/8, weight – bodyweight + 35/45/50/55 lbs)
Reverse Calf/Soleus Pull (reps – 12/10/10/8, weight – 12.5/15/17.5/20 lbs)

Shoulders
Shoulder Press (reps – 12/10/10/8, weight – 10/15/20/25 lbs)
Overhead Press (reps – 12/10/10/8, weight – 16/20.5/23/25.3 lbs)
Lateral Raise (reps – 12/15/20/25, weight – 15/15/15/15 lbs)

Abs
Abs Crunch – Hammer Strength (reps – 15/15/15, weight – 44/55/132 lbs)
Abs Leg Up – (reps 15/15/15, weight - body weight)

Cool down – Jog on treadmill (20 minutes, 120 kcal target burn)

Note:
I have to watch out with the linear leg press as I almost bruised my ribs when my knees made contact with them while trying to push 290lbs. Still a bit sore but manageable. Have to limit myself to 270lbs for the next session till my legs are stronger.