Friday workout!

seated rows hack squats(270)10 (320)8 (450)6 russian twists with 10lb plate curls (45)10 (55)10 (65)8 curls with straight bar (45)10 (55)10 (55)8 dips 8, 4, 6 (these are killers for me)(body weight...need I say more??!!) bicep curls 15,20,25lbs 10 each hammer curls 25lb--10,8,8 over head rope(tri's) (80)10,(100)8,(60)15--super set /c tri push downs (80)10,(80)10,(60)5 burned out! Have a good day all! Tammy

Awesome Tammy!!! I gotta catch up on this board, I have been MIA for a while now. Knocked it out at 7 am before we swim, eat, and get the hell outta Elko. Leg Press - single leg: Set 1: 10 reps @ 50.0 lbs | Set 2: 12 reps @ 100.0 lbs | Set 3: 10 reps @ 100.0 lbs Hamstring Curls - seated: Set 1: 15 reps @ 60.0 lbs | Set 2: 15 reps @ 40.0 lbs Leg Extensions: Set 1: 15 reps @ 80.0 lbs | Set 2: 15 reps @ 60.0 lbs Cross Crunches: Set 1: 42 reps | Set 2: 42 reps | Set 3: 32 reps Bodyweight Single Leg Toe Press: Set 1: 15 reps | Set 2: 15 reps CARDIO: Exercise Bike - Recumbent: 378 calories burned: 7.0 miles, 18 minutes ,23.33 mph Main Workout: Set 1: 13 minutes at (Intensity 3 -- Moderate) Set 2: 5 minutes at (Intensity 4 -- Hard) :mike:Mike

Got the work out in early today, being we will be heading out of Nevada here in a couple hours after we swim and have breakfast: Here is what I've got accomplished today, aside from the 10 hour car drive we have ahead of us: Overhead Press (machine): Set 1: 10 reps @ 20.0 lbs | Set 2: 10 reps @ 20.0 lbs | Set 3: 10 reps @ 20.0 lbs Chest Press (machine): Set 1: 10 reps @ 20.0 lbs | Set 2: 10 reps @ 20.0 lbs | Set 3: 10 reps @ 20.0 lbs Standing Cable Crossover Flys: Set 1: 10 reps @ 10.0 lbs | Set 2: 12 reps @ 10.0 lbs Seated Cable Row - wide grip: Set 1: 12 reps @ 30.0 lbs | Set 2: 10 reps @ 30.0 lbs Cable Triceps Pushdown (V bar): Set 1: 12 reps @ 20.0 lbs | Set 2: 10 reps @ 20.0 lbs Stair Climber: 31 calories burned: 0.29 miles, 3 minutes ,5.86 mph Set 1: 3 minutes at (Intensity 4 -- Hard) Swimming:202 calories burned: 0.78 miles, 30 minutes ,1.56 mph Set 1: 30 minutes at (Intensity 1 -- Easy) Ta Ta for now! Kristie

ROLL CALL!! WOO HOOO Everybody workin' it!! You guys are doing awesome!! Glad to see Mikee and Kristie back! Miss ya guys! Val

Hey, I now know where the middle of nowhere is, ELKO NV.