Week 10: Day 4

strength training:

• lower body (@ 7am)
• stairmasters ("warm-up") = 5 minutes
• squats on bosu ball (platform side up) = 2 sets x 15 reps x 30lbs (one dumbell)
• wall sits = 2 sets x 1 min hold
• one-leg lunges (squats?) = 2 sets x 15 reps x 30lbs (two dumbells)
• angled leg press (weight machine) = 1 set x 15 reps x 180lbs
• angled leg press = 1 set x 15 reps x 270lbs
• hip aDductions (weight machine) = 2 sets x 15 reps x 170lbs
• hip aBductions (weight machine) = 2 sets x 15 reps x 170lbs
• calf extensions (weight machine) = 2 sets x 15 reps x 160lbs
• leg extensions (weight machine) = 2 sets x 15 reps x 65lbs
• leg curls (weight machine) = 2 sets x 15 reps x 80lbs

cardio:

• turbo kickboxing (@ 8:30am) = 1 hour

My back near my shoulder "joints" are sore from yesterday. What did I do yesterday to get a sore upper back??

So I want to change my work out to shock my body. My problem is that I'm not that creative with the lower body when using barbells or free weights.