Week 4 Day 1 & 2 of my dmotiv8or fitness challenge

Hi 🙂 Since I was sick for majority of last week I decided to rest properly and start my week 4 this week instead. It started out fantastic with leg day yesterday ouch I could barley walk today hahaha. I guess i did a good job then 😀 Today was back and biceps, my arms feel like jello hehehe. I hope I can walk tomorrow, i feel the most of my soreness 2 days after. LOL

Yesterdays Leg Day 1

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  • 10 minute warmup run on the treadmill
  • Leg Extensions: 15kg x 12, 20kg x 12, 20kg x 12
  • Wide Stance Barbell Squat: 10kg x 12, 10kg x 12, 10kg x 12
  • Dumbbell Lunge: 4kg x 12, 0kg x 24, 2kg x 20 ( half for each leg)
  • Kettlebell One-legged Deadlift: 6kg x 24 x 3 (half for each leg)
  • Seated Leg Curls: 20kg x 12 x 3
  • Seated Calf Raise: 10kg x 12, 10kg x 12, 10kg x 15 (they finally got a real seated calf raise mashine at my gym)
  • Seated Calf Raise: 7.5kg x 12 x 3 (did another set of seated calf raises instead of standing)
  • Leg Press: 20kg x 10, 20kg x 10, 20kg x 7
  • Thigh Abductor: 15kg x 13, 20kg x 12, 20kg x 12
  • Thigh Adductor: 15kg x 15, 20kg x 12, 20kg x 12
  • 5 minute  run on the treadmill
  • Streching

2014-02-10 15.06.30 2014-02-10 15.06.32

Todays Back & Biceps Day 2

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  • 5 minute warmup run on the treadmill
  • Hammer Strength Lat Pul: 20kg x 12, 25kg x 12, 25kg x 12
  • Wide_Grip Lat Pulldown: 25kg x 10, 20kg x 12, 25kg x 12
  • Seated Cable Rows: 15kg x 12, 15kg x 12, 20kg x 6
  • Bent Over Two-Arm Long Bar Row: 10kg x 12 x 3
  • Hyperextensions (Back Extensions): 12, 12, 10
  • Barbell Curl: 10kg x 12, 7.5kg x 12, 7.5kg x 10
  • Incline Dumbbell Curl: 3kg x 12, 4kg x 10, 3kg x 12
  • Alternate Hammer Curl: 3kg x 24(12 per sida), 4kg x 12, 3kg x 24
  • Crunches: 15 x 3
  • Oblique Crunches: 20, 20, 24
  • 5 minute run on the treadmill
  • Streching

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Good night 🙂

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