I got into the gym a few minutes before 6 AM to find out that Bernard had called and said he was going to be late. He instructed me to get started on my workout. Today was lower body, so that’s what I planned on doing. Bernard was going to check my body fat today so I had one of the other staff do it and today it was 11.9%, which, if I recall correctly, is higher than when it was first taken. I warmed up and started my workout a little late because I had been waiting for Bernard before they told me he had called.
Exercise group 1
- Leg press. 3 sets, 1st set @ 90 lbs, last two sets at 110 lbs. 12/12/12.
- Stationary lunges. 3 sets with 25 lbs in each hand. 12/12/12 in each leg.
- Jumping jacks. 3 sets. 40/40/40
Exercise group 2
- Seated leg curls (hamstring). 3 sets @ 72 lbs. 12/12/12
- Obliques. Standing feet at shoulder width, holding 10 lbs weight out in front of you, arms extended, twist left, then right without moving hips. 3 sets of 12/12/12.
- Elbow-to-knee abdominal crunches. 3 sets of 2 pairs. 20/20/20
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Exercise group 3
- Hamstring curls. 1 set @ 50 lbs. 12 reps
The session was shorter than normal because I got started late and still had to shower and get to work. Bernard showed up close to 7 AM, very apologetic. He told me that I wouldn’t be charged for the session and that he would add on a make-up session. I told him not to stress about it. We scheduled two sessions for next week, Tuesday and Thursday, both at 4 PM.
- Hamstring curls. 1 set @ 50 lbs. 12 reps
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