Week 6, Day 4 (Legs & Arms)

I notice that as time goes on and the days I do not have to contend with the boss I stay on track. I was missing a few items for my lunches and opposed to just packing what I had and take it to work I just didn't make anything. Which in a round about way worked out. I was slammed to the wall busy!! I managed to get next door to the convenience store and got a bag of chips, dip, and a Dr. Pepper.

But as we all know that if you are busy and don't get food things can go down hill rapidly! I was irritable and a smidge dizzy! I wasn't getting the nutrition I conditioned my body to get. So lesson learned ... MAKE SURE TO PACK LUNCH AND IF YOU DON'T HAVE SOMETHING GET IT!!




My friends I'm upset with myself! I left my backpack with my laptop locked in my office at work! Which makes telling you my circuits tonight a smidge difficult. Basically though I had to make up for Monday which was leg day, and then do today which was arm day. But let me see if I can do this!

Workout

Bike - 24 min - 90-100rpm (5.25 miles!)

I'm using my memory to remember the order the machines are in lol...

Leg Circuit

Circuit 1: Leg Extension, Laying Leg Curl, Calf Extension

Circuit 2: Seated Leg Curl, Seated Leg Press, Glute Isolator, Hamflexor

Circuit 3: Outer Hip Abuction, Inner Hip Abduction, Seated Leg Press, Leg Extension, Seated Leg Curl

Arm Circuit

Circuit 1: Tricep Extensions, Arm Curl, Overhead Press, Seated Row, Chest Press

Circuit 2: Tricep Extensions, Arm Curl, Lateral Raise, Lat Pull Down, Chest Press

Circuit 3: Triceps Dip, Overhead Triceps, Overhead Press, MD 216 Low Back, Pectoral Fly Frontward, Pectoral Fly Reverse, Chest Press

Bike - 14 min - 80rpm (I was whooped doing 2 days in 1)


Pool work
1 breast stroke lap
2 kicking laps
2 butterfly lap
1 power walking lap
1 porpoising(up&down free dives) lap
1 underwater only lap

Lessons learned about holidays. When the boss gives me permission to work 4 hours and the gym has limited hours arrange to come to work after the workout!