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Old 01-03-2004, 07:02 PM
Wanger Wanger is offline
Wanger should change his/her status!
Lightweight
 
Join Date: Jul 2002
Location: NS, Canada
Posts: 446
Default Re: Wanger\'s Journal - Fresh Start in the New Year 2004

Jan 3

Day 5 -
<font color="blue"> Legs &amp; Abs </font>

Weight: 147 lbs

Squats
200 x 12,10,10,10,20
not great form... not to parralell either. Just wanted to gratify my ego and squat 200lbs. next week i'll start at 135 and goto parallell.

started abs because someone was on the Leg Press Machine
20 x 3s - these are 3 part crunches on a swiss ball
20,20

Leg Press
360 x 12,6
320 x 10,10
Leg Extentions
80 x 9
75 x 10
65 x 10

Lying Leg Curl
4 x 11,7
3 x 10 1/2
SLDLs
135 x 10
155 x 10,10
these were bad, couldn't use enough weight because my forearms are too weak.

Seated Calve Raises SS Standing Calve Raises
50 x 10 1/2 SS 300 x 10
50 x 10 SS 300 x 6 1/2
50 x 10 SS 300 x 6 1/2

Windmill - put all small ball between your legs and lower and raise your legs down, to the left and to the right
12,12
Side Lifts - side lifts on the ball
3kg ball x 15,15
Hanging Leg Lifts
knee lifts x 15
knee lifts alternating with leg lifts x 15

workout took 3 hours.. lol
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