First run after long long break.
Happy
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***switched gears.This will be tomorrows session:
Leg Day
Nov 25, 2024
6 sets + 1 set warmup at half weight
- Leg Press - 15 reps, 10 stack = 200lbs
- Calf Raises - 15 reps, 10 stack
- Cable Glute Kickbacks -
15 reps x2, 2 stack - Dumbbell Squats - 15
reps, 15lb ball - Leg Curl - 15 reps, 6 stack
- Leg Extension - 15 reps, 6 stack
Bike, 45 mins
Sauna Blanket 40 mins, level 9
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November 24th 2024
5 mile brisk wak
20 min cardio
23000 steps
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Just Pilates today. And my 10k steps.
Stomach permitting exercise today and my left calf is aching from calf raises!
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Spend an hour and a half in the gym today but I didn’t really keep track of what I was doing but I remember doing 6 miles on the bicycle machine , 15 minutes on the CrossFit machine, 10 minutes on the rowing machine I usually do 15 to 20 on that as I really enjoy it but I done it last and I was knackered, I went round some of the weights machines and done 3 to 4 sets on each one and after the gym I went swimming for half an hour didn’t keep track of it either 
the in and out of the sauna for 1 hour
7 Likes
Okay, changed gears from plan I posted yesterday and did the following
Lower Body Workout Plan
Warm-Up (5-10 minutes)
1.Bodyweight Squats – 2 sets of 15 reps
2.Lunges – 2 sets of 10 reps each leg
3.Leg Swings (front to back & side to side) – 10 reps each direction per leg
Workout
1.Dumbbell Goblet Squat - 20lbs
•3 sets of 10-12 reps
•Rest: 45-60 seconds between sets
2.Barbell Front Squat - 65lbs
•3 sets of 8-10 reps
•Rest: 60-90 seconds between sets
3.Dumbbell Bulgarian Split Squat 2 x10lbs
•3 sets of 8-10 reps per leg
•Rest: 45-60 seconds between sets
4.Barbell Deadlift - 110lbs
•3 sets of 8-10 reps
•Rest: 60-90 seconds between sets
5.Leg Press - 220lbs
•3 sets of 12-15 reps
•Rest: 45-60 seconds between sets
6.Cable Reverse Lunges - 30lbs
•3 sets of 8-10 reps per leg
•Rest: 30-45 seconds between sets
7.Cable Squat to Row - 50lbs
•3 sets of 10-12 reps
•Rest: 45-60 seconds between sets
8.Seated Leg Curl - 60lbs
•3 sets of 12-15 reps
•Rest: 45-60 seconds between sets
9.Seated leg extension – 60lbs
3 sets of 12 reps
•Rest: 30-45 seconds between sets
10.Seated Calf Raises – 180lbs
3 sets of 15 reps
•Rest: 30-45 seconds between sets
Obliteration of Legs, followed up with 45 mins on Bike.
That’ll teach me to take a zero day!! Haha
7 Likes
Nov 25 workout complete 
-
Started with a 20min incline treadmill walk
-
Back:
Lat pulldown 80lb
Single arm row machine 20lb
Rear delt machine 35lb
Lower back extensions 6lb -
Biceps
Bicep curl 15lb
Hammer curl 15lb
Incline bicep curl 15lb -
Ended with 20min stationary bike
Weigh in 254lb
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11/24/24. 11622 steps. Lot of movement. This is not a lazy vacation.
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monday
30min Vinyasa yoga
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Namaste 
Taking in all of the sights too, are ya?
Nice work Dana getting after it. 
1 Like
Nov 25
Treadmill
2 hours
Run/ Incline / Walk
7 miles
1k calories
No days off on my day off. Everyone killin it!
4 Likes
Back & biceps 
4x20 (ALL)
Supersets
Seated preacher curl
55 lbs
Lat pulldown
120 lbs
Hammer curl
35x1/25×3
Seated rows wide
100
Rev cbl curl
20
Back ext
BW
High Cbl curls
15 e/s
T-bar row
45x1/90×3
1 Like
Hey thanks!!! 
Im super impressed with ur workout regimen! I like that u list in ur post what u do