Week 17: Day 3

strength training:

• lower body (@ 8am)
• squats on bosu ball (platform side up) = 2 sets x 15 reps x 30lbs (one dumbell)
• wall sits = 2 sets x 1 rep of 1 min hold
• one leg sqauts = 2 sets x 15 reps x 40lbs (two 20lb dumbells)
• hack squats (weight machine) = 2 sets x 15 reps x 200lbs
• hip aDductions (weight machine) = 2 sets x 15 reps x 180lbs
• prone leg curls (weight machine) = 2 sets x 12 reps x 55lbs
• leg (w/2 legs) extensions (weight machine) = 1 set x 15 reps x 70lbs
• leg (w/1 leg) extensions (weight machine) = 1 set x 15 reps x 35lbs
• calf extensions (weight machine) = 2 sets x 15 reps x 140lbs
• leg presses (weight machine) = 2 sets x 15 reps x 340lbs
• hip aBductions (weight machine) = 2 sets x 15 reps x 180lbs

cardio:

• karate = 2 hours
• first (beginners) class = 7pm to 8pm
• second (intermediate) class = 8pm to 9pm