Day 14: Doing Legs! (Week 3)

Workout Log for Thursday, 20.10.2016, 5:45pm

Leg Day (+Chest)

  • Warmup:
    10min Cardio, Stepper
  • Leg Curl machine, sitting:
    30kg, 30 reps, 1 set
    40kg, 25 reps, 1 set
    50kg, 12 reps, 2 sets

    All done slow and clean.

  • Leg Extension machine, sitting:
    20kg, 30 reps, 1 set
    30kg, 15 reps, 1 set
    40kg, 12 reps, 2 sets

    All done slow and clean.

  • Leg Press (Keiser), wide:
    150kg, 50 reps, 1 set
    180kg, 20 reps, 1 set
    230kg, 20 reps, 2 sets

    Ouch 😀 Man that was exhausting, holy shit. The only bad thing about this machine: The weigth isn’t really as much as displayed, so I have no clue how good my strength really is
    .

  • Butterfly machine, backrest on 2, seat higher than usual:
    20kg, 20 reps, 1 set
    35kg, 8 reps, 1 set
    45kg, 6 reps, 3 sets
  • Legspread machine:
    25kg, 50 reps, 2 sets (very short rest!)
  • Leg-close machine:
    25kg, 100 reps, 1 set
  • Cooldown:
    5min stepper

End: 7:20pm

Iskarien