12/03/11-legs

12/3 workout

tread warm up
10 mins
55 clas hiits

fast turn knee ups
1 min x's 3

sumos
35lbs-10
40lbs-10/10

calf raises-
90 lbsx's 20x's 3

Workout Time: 30 minute(s)

11/30/11-legs

11/30/11 workout

Hiit
76 clas
.86 dis
15 mins

toe taps
60 count x's 3

jumps
10-slow/10fast x's 3

lunges
10/10/10 each leg

steated calf raises
90 lb
20/20/20

Workout Time: 45 minute(s)

11/14/11, legs

11/14/11 workout
stp jumps 3 tier
10/10/10

toe taps
(same)
60 count/60/60

seated calf rasies
90lb-20/20/20

leg ext
60lbs-10
70lbs-10/10

leg curl-
50lbs-10/10
60lbs-10

sumos
35lbs-10/10/10

Workout Time: 40 minute(s)

Legs

Your legs have very strong muscles. No matter which leg workout routine you choose, you'll find that...

10/01/11 workout

10/01/11 workout
*Trained by Travis*
Lunge (warm up)
20/20/20 each leg

bottom up
45lb-8/8/8

front squat
65lb-6/6
75lb-3
85lb-1(fail)
ss w/
plank
30 sec x's 3
ss w/
swiss ball
30 sec x's 3

vertical
4" reachx's 10 each sidex's3
(hard!!)

side to side
10"x's 10x's 3

90/90 stabilization 5lb xs 3-3
roll
ss
rninja
4"x's 10
ss
jump
6"x's 10

Workout Time: 40 minute(s)

08/30/11 legs

lunges
10/10/10 (each leg)

sumo squats
40lb-10/15/7

leg ext
40lb-10
50lb-10
60lb-4

leg curl
50lb-10/10/18

calf raises-90 lb
10/10/10

step ups
10/10/10 (each leg)

Workout Time: 45 minute(s)

Legs

Your legs have very strong muscles. No matter which leg workout routine you choose, you'll find that...

08/01/11

for the first time in 2 weeks I felt I'm starting to be back 100%...
#1
dumbbell romanian dead lifts
15lbs-10/10/10
box step ups (each leg)
10/10/10
wall squat with exercise ball
10/10/10
#2
dumbbell lateral raises to front raises
5lbs-10/10 (arrkkkk!!!)/10
exercise ball dumbbell flye
10 lb-10/10/10
tri kickbacks
15 lbs-10/10/10 (yey me!)
#3
leg extension
40-10/50-10/50-10
jump lunges
8 each leg//8 each leg/6 each leg (when I do these I can tell I've had my pelvis broken & my ankle injured because of the differences in the strength of each leg...not giving up! Gonna keep at it eventhough these numbers are LOW!)
dumbbell push press
10lb-10/10/10
#4
middlegrip pull ups(smithmachine/bench)
10/10/10
bent over dumbbell rows
10-10/10/10
rope cable hammer curls
30lbs-10/10/10
#5
side planks
60 secs X3
swiss ball pike pull ins
(sucking at this one!) 5/7/10
planks (I could go all day but kept it to 1 mins)
60 sec Xs 3

15 min HIIT
slowest walk-2.9
fastest run-4.9

Workout Time: 2 hour(s)