Written by: Lindy Olsen
Friday, 20 February 2009 12:05 PM

Quads, Hams, Rear Delts
Exercise	Set	Reps	Weight	Stopwatch	Reps	Weight
Warm-Ups		Planned			Actual
Calf Stretch	1	10		02:30	10
Hamstring Stretch	1	10		07:30	10
Quadriceps Stretch	1	10		12:30	10
Exercise	Set	Reps	Weight	Stopwatch	Reps	Weight
Shoulders		Planned			Actual
Bent-Over Raises	1	15	8.0	14:30	15	8.0
Bent-Over Raises	2	15	8.0	16:30	15	8.0
Bent-Over Raises	3	15	10.0	18:30	15	10.0
Bent-Over Raises	4	15	10.0	20:30	15	10.0
Bent-Over Raises	5	15	10.0	22:30	15	10.0
Exercise	Set	Reps	Weight	Stopwatch	Reps	Weight
Quadriceps		Planned			Actual
Barbell Squats	1	10	60.0	23:50	10	60.0
Barbell Squats	2	10	80.0	25:10	10	80.0
Barbell Squats	3	10	80.0	26:30	10	80.0
Barbell Squats	4	10	100.0	27:50	10	100.0
Barbell Squats	5	10	110.0	29:10	10	110.0
Leg Extension	1	12	50.0	30:46	12	50.0
Leg Extension	2	12	50.0	32:22	12	50.0
Leg Extension	3	12	80.0	33:58	12	80.0
Leg Extension	4	10	80.0	35:18	10	80.0
Exercise	Set	Reps	Weight	Stopwatch	Reps	Weight
Hamstrings		Planned			Actual
Lying Leg Curls	1	15	15.0	37:18	15	15.0
Lying Leg Curls	2	15	15.0	39:18	15	15.0
Lying Leg Curls	3	15	15.0	41:18	15	15.0
Lying Leg Curls	4	15		43:18	15
Exercise	Set	Reps	Weight	Stopwatch	Reps	Weight
Calves		Planned			Actual
Standing Calf Raises	1	15	50.0	45:18	15	50.0
Standing Calf Raises	2	15	80.0	47:18	15	80.0
Standing Calf Raises	3	15	100.0	49:18	15	100.0
Standing Calf Raises	4	12	110.0	50:54	12	110.0
Standing Calf Raises	5	10	110.0	52:14	10	110.0
Workout Comments my strength is going up by heaps in my leg extensions and squats. I'm lovin it! xx

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Location: Blogs No glitz, no glamour, just plain Lindy!

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