Saturday – Leg
10 minutes warm up at Bicycle
10 minutes of Seated Twist
45 x 1 Crunch
20 x 2 Crunch
25 x 1 Crunch
Leg Press
12 x 1 Warm Up
12 x 1 20lb
12 x 1 40lb
12 x 1 60lb
12 x 1 80lb
Reminder: Next week at least 100lb
Leg Extensions
12 x 1 15kg Warm Up
12 x 1 20kg
12 x 1 25kg
12 x 1 30kg
10 x 1 35kg
Lying Leg Curls
12 x 1 15kg
10 x 1 20kg
10 x 1 25kg
5 x 1 30kg
Reminder: Terry said Hamstring weak, so next week pay more attention to this workout
Standing Calf Raises
12 x 1 35kg
12 x 1 45kg
12 x 1 55kg
12 x 1 70kg
12 x 1 90kg
Reminder: Next week do at least 100kg
10 minutes cool down walk at treadmill at 4.5km/h
Stairs climb from 7th Floor parking to 15th floor.
Sunday – Cardio
Jog Walk alternating, 1 round jog, 1-2 round walk. 35-45 minutes.
Quadriceps and calves muscle sore – feels great~
Fawning Fiesta 