Day 28

Legs day. I'm still introducing my new workout buddies to strength training and such so I find myself cutting back a little on my own regimen so I can make sure they are using proper form and not injuring themselves. Now I understand why professional trainers never train themselves while they are training others. For the past two days, we have spent about 3 hours each day at the gym. Hopefully, our routine will become more efficient and we will move to supersets and reduce the time we spent standing around waiting for the other person to finish up the current set. Anyway, here's the regimen for the day:

• Leg extension - 70 Ibs, 10-12-15 reps/set (weight was light)
• Hip abductions - 110 Ibs, 10-12-15 reps/set (each leg)
• Calf raises - on top of 45 Ibs weight, 30-40-50 reps/set
• Leg press - 110 Ibs, 10-12-15 reps/set
• Lying leg curls - 100 Ibs, 10-12-15 reps/set
• Kneeling leg curls - 130 Ibs, 10-12-15 reps/set

Abs

• Twists - w/ 8 Ibs medicine ball, 20-20-20 reps/set (each side = 1/2 rep)
• Hold medicine ball with knees bent towards the stomach while lying on back for 10 seconds, then straighten legs a few inches above the floor for 10 seconds - x3

Cardio

• Swam laps for about half an hour

Diet
Feeding 1 - 1/2 turkey sandwich, bowl of chicken noodle soup
Feeding 2 - post-workout shake
Feeding 3 - 2 x 8oz chicken breasts, steamed vegetables, rice
Feeding 4 - 60 calorie snack pack
Feeding 5 - 100 calorie snack pack
Feeding 6 - 2 small cans of V8 (low sodium)

I am planning shoulders/forearms for tomorrow but my left bicep is still very sore. We'll see how it goes...perhaps it will be another abs/cardio day.

Until then..