Workout Journal – 2008 Personal Training Program Day 14

Program Day 14 (muscle group: Lower body, Hips, Shoulders, Abs – duration 1.5 hrs)

Warm up
Cross Trainer (20 minutes, 120 kcal target burn)

Lower body
Linear Leg Press (reps – 12/10/10/8, weight – 140/230/320/370 lbs)
Seated Leg Extensions (reps 12/10/10/8, weight – 99/121/143/154 lbs)
Prone Leg Curl (reps 12/10/10/10, weight – 80/95/105/105 lbs)

Hips
Hip Abduction (reps – 12/10/10/8, weight – 65/95/125/140 lbs)
Hip Adduction (reps – 12/10/10/8, weight – 80/85/90/95 lbs)

Shoulders
Shoulder Press (reps – 12/10/10/8, weight – 15/25/27.5/30 lbs)
Overhead Press (reps – 12/10/10/8, weight – 50/60/65/70 lbs)


Abs
Abs Crunch – Hammer Strength (reps – 15/15/15, weight – 55/55/55 lbs)

Cool down – None

Note:
I finally was able to tackle trying to push twice my body weight at the leg press machine tonight with was one of the records that I have set for myself. Next record to break for my leg press is 3 times body weight.

Added hips to the routine considering that my lower body seems to be developing nicely according to my PT. Both hip exercises will take a while to get used to not only because it’s a muscle group I hardly work but also the machines puts you in a position that someone like me can be a wee bit self conscious to be seen in. Lets just say that I have not had my legs that wide apart ever in my life.