i did my arm workout saturday but i left town immediately following so i didn't post it. i did do it though.
squats:
12 x 115, 12 x 135, 12 x 135, 12 x 135
seated leg curls:
4 x 12 x 75
quad extensions:
4 x 12 x 88
super-horizontal calf raise:
4 x 20 x 200
abs
3-way crunches:
3 sets 10 left, 10 middle, 10 right
stability ball:
3 sets 20 x 10 + 20 x 0
i am starting my cut phase today - i've added a little weight, some water retention from the creatine which i stopped saturday, and some lean mass. i've actually gone down in pants size so i know i haven't gotten fat. i expect to shed at least 5lbs in water weight in the next 7 days. i think by the end of the challenge i should be sitting at 165 if i do this right.
United Statessquats:
12 x 115, 12 x 135, 12 x 135, 12 x 135
seated leg curls:
4 x 12 x 75
quad extensions:
4 x 12 x 88
super-horizontal calf raise:
4 x 20 x 200
abs
3-way crunches:
3 sets 10 left, 10 middle, 10 right
stability ball:
3 sets 20 x 10 + 20 x 0
i am starting my cut phase today - i've added a little weight, some water retention from the creatine which i stopped saturday, and some lean mass. i've actually gone down in pants size so i know i haven't gotten fat. i expect to shed at least 5lbs in water weight in the next 7 days. i think by the end of the challenge i should be sitting at 165 if i do this right.