Thursday, February 28, 2008

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.

3 comments:

MIM said...

Bro,

How long have you been training?

Chen said...

well done on the leg press!

Nickxandar said...

Imran ...

Started gymming last Sept and currently in second PT sessions which started in Jan '08.

Chen ...

Thanks .. it was really mind over matter in that case. Never thought that I would be able to do it until I actually tried it.