Tuesday, March 25, 2008

Workout Journal – 2008 Personal Training Program Day 19

Program Day 19 (muscle group: Legs, Shoulders – duration 1 hrs)

Warm up – Cross Trainer (10 minutes - 90 kcal target burn)

Legs
Seated Leg Press (reps – 15/15/15/12/12/12, weight – 100/190/230/275/320/360 lbs)
Leg Extensions (reps – 15/15/12, weight – 100/120/140 lbs)
Leg Curl (reps – 15/15/12, weight – 55/77/88 lbs)
One-Leg Standing Calf Raise (reps – 15/15/15, weight – body weight)
Rotary Calf Extension (reps – 15/15/15, weight 45/45/45 lbs)

Shoulders
Shoulder Press (reps – 15/15/12, weight – 55/66/77 lbs)
Overhead Shoulder Press (reps – 15/15/15, weight – 35/35/35 lbs)
Lateral Shoulder Raise (reps – 15/15/15, weight – 20/20/20 lbs)

Cool down – none

4 comments:

Chen said...

errr.... why no cool down ?

Nickxandar said...

Chen ...

The gym was closing early last night for building maintainance.

Plus my legs were abt to come off after the workout!

Chen said...

that explains it. don't make that a habit, ya?

Nickxandar said...

Chen ...

Err ... by cool down, I mean hitting the cross trainer or stationary bicycle fo burn off another 100 or so kcal after the work out :p

I do wind down after the workouts to recover from it. For me cool down and wind down are 2 different activites.