Thursday the 20th: off from weights, Interval cardio for 30 mins


Friday:

Quad workout:

Mix it up a bit but keep the same theme. I did a 10 X 10 with the leg press and then finished up with some finer movements. Pump was crazy, and I am sore as I type this the next day.

Leg press: 10 sets
Step ups: 4 sets
Sumo db squat: 3 sets
Wall Ball squat: 3 sets

Low ab work
10 min cardio cooldown


Saturday the 22nd:

Morning cario at 35 mins

Chest workout:

Again mixed it up and went with a higher rep scheme instead of doing the 5 reps for the lead off. Solid workout, and the energy remains high for 7 weeks out.

Flat bench
In db press
Chest dips
Push ups

Upper ab work

Weigh in 150. Down about 1 from last week.