Friday.

Here's the catch up on the last few days:

Wednesday:

Run on treadmill: 3 miles in 24:44

Lying leg lift - Set 1: 20 Rep, Set 2: 20 rep

Swiss Ball crunch - Set 1: 20 Rep, Set 2: 20 Rep

Thursday:

Warm up: Elliptical - Low intensity, 5 minutes

DB one-arm row - 20lb. (40 total), Set 1: 20 Rep, Set 2: 20 Rep

Pushup - No Weight, Set 1: 15 Rep, Set 2: 15 Rep

DB two-arm row - 15lb. (30 total), Set 1: 20 Rep, Set 2: 20 Rep

DB Flat Fly - 15lb. (30 total), Set 1: 15 Rep, Set 2: 15 Rep

DB curl - 15lb (30 total), Set 1: 15 Rep, Set 2: 15 Rep

Lying DB Ext. - 10lb. (20 total), Set 1:15 Rep, Set 2: 15 Rep

Hammer Curl - 10lb. (20 total), Set 1: 15 Rep, Set 2: 15 Rep

Overhead DB Ext. - 20lb. (20 total) Set 1: 15 Rep, Set 2: 15 Rep

Friday:

Warmup: Cycling - 5 minutes at THR

DB Squat - 30 lb. (60 total), Set 1: 15 Rep, Set 2: 15 Rep

DB Lunges - 20lb. (40 total), Set 1: 15 Rep, Set 2: 15 Rep

DB Ballet Squat - 15 lb. (30 total), Set 1: 15 Rep, Set 2: 15 Rep

DB Stiff-Legged Deadlift - 15lb. (30 total), Set 1: 20 Rep, Set 2: 20 Rep

Standing Calf Raise - Single - No Weight, Set 1: 20 Rep, Set 2: 20 Rep

DB Shoulder Press - 15lb. (30 total), Set 1: 20 Rep, Set 2: 20 Rep

DB Calf Raise - 25lb (50 total), Set 2: 20 Rep, Set 2: 20 Rep

Lateral Ext. - 5lb. (10 total), Set 1: 15 Rep, Set 2: 15 Rep

Notes: Was calculated at 11.3% bodyfat today which wasn't as bad as I feared, but I have a long way to go to my goal. I was leaning over too far over my shoe while doing the DB Lunges, I need to watch that and try to keep my back more straight. Overall, my legs feel pretty good. I did a few leg presses at the end just as a cooldown, nothing substantial.

Music: Major Lazer's Guns Don't Kill People... Lazers Do!