3 Workouts in 18 Hours

I did abs and legs last night with David, I really killed my legs.  Added weight to a few things, man my glutes are feeling it today doing front squats with a 30lb barbell instead of a 20lb one!

My abs are coming along, I can feel each muscle, still not super toned but I'm getting there.  I can't wait until more of the body fat is gone and you can see them better :)

This morning I lifted chest and shoulders, I was feeling kind of tired but I pushed through really fast again somehow, it was a great workout!  

Then I did an elliptical HIIT workout on my lunch hour again, holy crap, after doing legs yesterday and then that, I hope I will be able to walk!  I'm feeling like I need my legs and glutes to come along a bit faster, I really need to start getting in some sprints, no excuses!  Hopefully I can find time Saturday morning for some hill sprints by my house :)

Workout Log Details

1

 

Seated Leg Curl

View Guide

8.0

• Muscle Targeted: Hamstrings
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 55 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 55 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 55 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 04

REPS: 55 Lbs. x 15

edit

total weight: 3,300 Lbs.

total reps: 60

PROGRESS:

Rest Between Exercises 0 min 45 sec

2

 

Seated Calf Raise

View Guide

8.8

• Muscle Targeted: Calves
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 70 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 70 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 70 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 04

REPS: 70 Lbs. x 15

edit

total weight: 4,200 Lbs.

total reps: 60

PROGRESS:

Rest Between Exercises 0 min 45 sec

3

 

Front Barbell Squat

View Guide

8.9

• Muscle Targeted: Quadriceps
• Equipment Type: Barbell

EXERCISE DETAILS:

SET 01

REPS: 30 Lbs. x 13

Rest Between Sets 0 min 15 sec

SET 02

REPS: 30 Lbs. x 13

Rest Between Sets 0 min 15 sec

SET 03

REPS: 30 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 04

REPS: 30 Lbs. x 12

edit

total weight: 1,500 Lbs.

total reps: 50

PROGRESS:

*Based On Estimated 1 Rep Max History

ESTIMATED 1 REP MAX

43 Lbs. Aug 21, 2013

Rest Between Exercises 0 min 45 sec

4

 

Hyperextensions (Back Extensions)

View Guide

9.2

• Muscle Targeted: Lower Back
• Equipment Type: Other

EXERCISE DETAILS:

SET 01

REPS: 17

Rest Between Sets 0 min 15 sec

SET 02

REPS: 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 15

Rest Between Sets 0 min 15 sec

SET 04

REPS: 15

edit

total weight: 0 Lbs.

total reps: 62

Rest Between Exercises 0 min 45 sec

5

 

Barbell Deadlift

View Guide

9.5

• Muscle Targeted: Lower Back
• Equipment Type: Barbell

EXERCISE DETAILS:

SET 01

REPS: 55 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 55 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 55 Lbs. x 13

Rest Between Sets 0 min 15 sec

SET 04

REPS: 55 Lbs. x 13

edit

total weight: 3,080 Lbs.

total reps: 56

PROGRESS:

Rest Between Exercises 0 min 45 sec

6

 

Calf Press On The Leg Press Machine

View Guide

8.7

• Muscle Targeted: Calves
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 95 Lbs. x 30

Rest Between Sets 0 min 15 sec

SET 02

REPS: 95 Lbs. x 30

Rest Between Sets 0 min 15 sec

SET 03

REPS: 95 Lbs. x 30

Rest Between Sets 0 min 15 sec

SET 04

REPS: 95 Lbs. x 30

edit

total weight: 11,400 Lbs.

total reps: 120

PROGRESS:

Rest Between Exercises 0 min 45 sec

7

 

Barbell Lunge

View Guide

9.2

• Muscle Targeted: Quadriceps
• Equipment Type: Barbell

EXERCISE DETAILS:

SET 01

REPS: 30 Lbs. x 30

Rest Between Sets 0 min 15 sec

SET 02

REPS: 30 Lbs. x 24

Rest Between Sets 0 min 15 sec

SET 03

REPS: 30 Lbs. x 24

Rest Between Sets 0 min 15 sec

SET 04

REPS: 30 Lbs. x 24

edit

total weight: 3,060 Lbs.

total reps: 102

PROGRESS:

Rest Between Exercises 0 min 45 sec

8

 

Leg Extensions

View Guide

8.7

• Muscle Targeted: Quadriceps
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 40 Lbs. x 16

Rest Between Sets 0 min 15 sec

SET 02

REPS: 40 Lbs. x 16

Rest Between Sets 0 min 15 sec

SET 03

REPS: 40 Lbs. x 16

Rest Between Sets 0 min 15 sec

SET 04

REPS: 40 Lbs. x 16

edit

total weight: 2,560 Lbs.

total reps: 64

PROGRESS:

Rest Between Exercises 0 min 45 sec

9

 

Calf Press On The Leg Press Machine

View Guide

8.7

• Muscle Targeted: Calves
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 95 Lbs. x 20

Rest Between Sets 0 min 15 sec

SET 02

REPS: 95 Lbs. x 20

Rest Between Sets 0 min 15 sec

SET 03

REPS: 95 Lbs. x 20

Rest Between Sets 0 min 15 sec

SET 04

REPS: 95 Lbs. x 20

edit

total weight: 7,600 Lbs.

total reps: 80

PROGRESS:

Rest Between Exercises 0 min 45 sec

10

 

Butt Lift (Bridge)

View Guide

9.1

• Muscle Targeted: Glutes
• Equipment Type: Body Only

EXERCISE DETAILS:

SET 01

REPS: 20

Rest Between Sets 0 min 15 sec

SET 02

REPS: 20

Rest Between Sets 0 min 15 sec

SET 03

REPS: 20

Rest Between Sets 0 min 15 sec

SET 04

REPS: 20

edit

total weight: 0 Lbs.

total reps: 80

Workout Log Details

1

 

Incline Dumbbell Press

View Guide

9.2

• Muscle Targeted: Chest
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 25 Lbs. x 15

edit

total weight: 1,125 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

2

 

Side Lateral Raise

View Guide

9.0

• Muscle Targeted: Shoulders
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 10 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 10 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 03

REPS: 10 Lbs. x 12

edit

total weight: 390 Lbs.

total reps: 39

PROGRESS:

*Based On Estimated 1 Rep Max History

ESTIMATED 1 REP MAX

14 Lbs. Aug 22, 2013

Rest Between Exercises 0 min 45 sec

3

 

Incline Dumbbell Flyes

View Guide

8.9

• Muscle Targeted: Chest
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 20 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 20 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 20 Lbs. x 15

edit

total weight: 900 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

4

 

Dumbbell Bench Press

View Guide

9.1

• Muscle Targeted: Chest
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 25 Lbs. x 15

edit

total weight: 1,125 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

5

 

Cable Crossover Flies

N/A

• Muscle Targeted: Chest
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 10 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 12.5 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 12.5 Lbs. x 13

edit

total weight: 500 Lbs.

total reps: 43

PROGRESS:

Rest Between Exercises 0 min 45 sec

6

 

Front Cable Raise

View Guide

8.7

• Muscle Targeted: Shoulders
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 5 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 02

REPS: 5 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 03

REPS: 5 Lbs. x 12

edit

total weight: 180 Lbs.

total reps: 36

PROGRESS:

*Based On Estimated 1 Rep Max History

ESTIMATED 1 REP MAX

7 Lbs. Aug 22, 2013

Rest Between Exercises 0 min 45 sec

7

 

Barbell Shoulder Shrugs

N/A

• Muscle Targeted: Shoulders
• Equipment Type: Barbell

EXERCISE DETAILS:

SET 01

REPS: 55 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 55 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 55 Lbs. x 15

edit

total weight: 2,475 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

8

 

Five Angle Shoulders

N/A

• Muscle Targeted: Shoulders
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 6 Lbs. x 50

Rest Between Sets 0 min 15 sec

SET 02

REPS: 6 Lbs. x 50

Rest Between Sets 0 min 15 sec

SET 03

REPS: 6 Lbs. x 50

edit

total weight: 900 Lbs.

total reps: 150

PROGRESS:

Rest Between Exercises 0 min 45 sec

9

 

Split Handle Lat Pull Down

N/A

• Muscle Targeted: Lats
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 45 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 45 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 40 Lbs. x 15

edit

total weight: 1,950 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

10

 

Pushups

View Guide

9.2

• Muscle Targeted: Chest
• Equipment Type: Body Only

EXERCISE DETAILS:

SET 01

REPS: 20

Rest Between Sets 0 min 15 sec

SET 02

REPS: 20

Rest Between Sets 0 min 15 sec

SET 03

REPS: 20

edit

total weight: 0 Lbs.

total reps: 60

Rest Between Exercises 0 min 45 sec

11

 

Dumbbell Shoulder Press

View Guide

9.1

• Muscle Targeted: Shoulders
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 15 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 15 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 15 Lbs. x 15

edit

total weight: 675 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

12

 

Leverage Incline Chest Press

View Guide

8.9

• Muscle Targeted: Chest
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 30 Lbs. x 15

edit

total weight: 1,350 Lbs.

total reps: 45

PROGRESS: