While most people had a long weekend of relaxation and festivities, which is totally cool, I had set my own agenda.  On Holiday Monday, I went down to the gym to workout. Legs, Shoulders, Abs, cardio

Legs:

Leg Press (10 sec rest) 260 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Glute Machine (30 sec rest) (think of it like kicking back with a single leg like a donkey) 80 x 6/6, 6/6, 6/6, 6/6, 6/6, 6/6

Superset Leg Extensions and Bodyweight Bootstrappers:  (60 sec rest) 160×20,BWx15, Four Sets

Superset Prone Leg Curls and Stability Ball Leg Curls (45 sec rest) 90×20,BWx15, Four Sets

Shoulders:

Seated Smith shoulder presses (30 sec rest) warmup, 100 x 10, 10, 10, 10

bb front raises (30 sec rest) 60 x 7; 50 x 10, 10, 10

Arnold presses (30 sec rest) 60 x 15, 15, 15

Superset Seated DB Rear Delt Flys and Face Pulls (45 sec rest) 40×12, 70×12, Three Sets

Abs:

Giant Set (45 sec rest) Stability Ball Foot to Hand Passes and one arm sit ups and static extended side plank:  15,15 each side, 15 sec each side, Three Sets

Cardio:  20 min on the elliptical, kept my heart rate in the “Fat Burning Zone” the whole time (65% of MHR).

notes: first time trying that glute machine, was kinda cool!  Beats the hell out of lunges, hahaha.  I know it will never replace lunges, but it was a fun diversion.

I had grand designs of also doing an arm session, but I was so destroyed after shoulders (which went really well, by the way, improvement across the board over last week) that I decided to get abs done asap and then bust out some cardio.

How was your day?  Did you workout and party?  Or just one?

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