i hit the gym at 12:30 and was done at 1:45. to make up for the not working out for 3 days, i did legs, then supersets with chest and shoulders. fun times. i feel much better and the ass feels much tighter. the squats are steadily improving, got up to 3 x 175. great feeling.
legs
squats:
12 x 115, 10 x 125, 8 x 135, 6 x 155, 3 x 175
some sissy ass glute machine:
3 x 20 x 50
quad extensions:
4 x 12 x 88
super-horizontal calf raises:
20 x 140, 20 x 160, 20 x 170, 20 x 190
chest/shoulders
superset 1:
6 x 115 bench press, 10 x 10 lateral raises (x 3)
superset 2:
12 x bw pushups with feet on bench, 10 x 25 bb front raises (x3)
superset 3:
12 x 40 chest flyes, 12 x 40 rear delt flyes on machine
12 x 60 chest flyes, 12 x 50 rear delt flyes on machine
12 x 60 chest flyes, 12 x 50 rear delt flyes on machine
forearms
superset bb wrist curls & bb reverse wrist curls:
each 20 x 35 (x3 sets)
overall, a great workout. i was the only woman in the gym too. always a superior feeling, especially when you see men incline benching 1/2 of what you do. gotta love it.
United Stateslegs
squats:
12 x 115, 10 x 125, 8 x 135, 6 x 155, 3 x 175
some sissy ass glute machine:
3 x 20 x 50
quad extensions:
4 x 12 x 88
super-horizontal calf raises:
20 x 140, 20 x 160, 20 x 170, 20 x 190
chest/shoulders
superset 1:
6 x 115 bench press, 10 x 10 lateral raises (x 3)
superset 2:
12 x bw pushups with feet on bench, 10 x 25 bb front raises (x3)
superset 3:
12 x 40 chest flyes, 12 x 40 rear delt flyes on machine
12 x 60 chest flyes, 12 x 50 rear delt flyes on machine
12 x 60 chest flyes, 12 x 50 rear delt flyes on machine
forearms
superset bb wrist curls & bb reverse wrist curls:
each 20 x 35 (x3 sets)
overall, a great workout. i was the only woman in the gym too. always a superior feeling, especially when you see men incline benching 1/2 of what you do. gotta love it.