~COMMIT TO BE FIT~

1. went to a water park… i’m now burnt to a crisp, ow.
2. legs day is moved to tomorrow! too tired!
3. giant pet peeve: when people think they sweat off fat… there’s a girl in town who runs in sweats in 90-100deg weather, thinking she’s sweating fat off. NO. NOT POSSIBLE. ugh.
4. started watching Supernatural … just in season1, so far “eh”. i don’t hate it by any means, just haven’t gotten into it 100%.
5. MIB3 w my little bro :)
6. carrot cake protein bars fresh from the oven! YES.

Superset:

Seated Leg Curl: 3 sets of 10 reps

Leg Extensions: 3 sets of 10 reps

Superset:

Barbell Lunge (long stride): 3 sets of 20 reps

Abductor Machine: 3 sets of 20 reps

Superset:

Lying Leg Curls: 3 sets of 15 reps

Adductor Machine: 3 sets of 15 reps

Stiff-Legged Deadlift: 3 sets of 10 reps

Single Leg Barbell Squat: 3 sets of 10 reps

Leg Press (wide stance): 1 giant drop-set to failure

Seated Calf Raise: 3 sets of 20 reps

Standing Calf Raises: 3 sets of 20 reps

Smith Machine Military Press: 1 warm-up set, 3 sets of 10 reps

Superset:

Upright Dumbbell Rows: 3 sets of 10 reps

Standing Dumbbell Military Press: 3 sets of 10 reps

Incline Bench Front Dumbbell Delt Raises (go light): 3 sets of 10 reps

Rear Delt Cable Flyes: 3 sets of 10 reps

Lateral Raise: 3 sets of 10 reps (Last set is a drop-set.)

Rear Delt Raise: 3 sets of 10 reps (Last set is a drop-set.)

Cardio: 30 min medium intensity (running, elliptical, step-mill)

Barbell Curls: 3 sets of 10 reps

Superset:
Overhead cable curl: 3 sets of 10 reps
Cable hammer curl -Rope attachment: 3 sets of 10 reps

Alternating Hammer curls: 3 sets of 10 reps

Dips (bench or parallel bars): 3 sets of 15 reps

Skullcrushers: 3 sets of 10

triceps press: 3 sets of 10 reps

Triceps Pushdown - rope attachment: 3 sets of 10 reps

Air Bike: 3 sets of 25 reps

Jackknife sit-ups: 3 sets of 10 reps

Hanging leg raises (or roman chair): 3 sets of 10 reps

Cardio: 30 minute - medium intensity cardio (running, elliptical, step-mill)

(* i cycle in the morning, so actually didn’t do cardio tonight)

lets-go-bananas: