Although I've been working out consistently for the last 16 years, this is the first time in two years that I've employed a regimented workout plan.  It felt good to have set goals and to log my accomplishments and I met all the requirements:

Cardio

• Equipment: Elliptical Machine
  
• Duration: 30 min
  
• Distance: 3.10 mi.
  
• Average THR: 132
  

Training Day: Legs & Calves

• Barbell Squats: Set 1 - 15 Reps/50 lbs       Set 2 - 12 Reps/60 lbs       Set 3 - 6 Reps/65 lbs       Set 4 - 5 Reps/70 lbs
  
• Leg Presses: Set 1 - 15 Reps/90 lbs       Set 2 - 12 Reps/90 lbs       Set 3 - 6 Reps/100 lbs     Set 4 - 5 Reps/110 lbs
  
• Seated Calf Raises: Set 1 - 20 Reps/50 lbs    Set 2 - 10Reps/50 lbs   Set 3 - 10 Reps/60 lbs    Set 4 - 10Reps/60 lbs
  

     I was a bit hesitant this morning to go heavy because (1) I have a chronic lower back condition and (2) I haven't done legs since 2010 (...I know-pathetic).  I'm glad that I was able to get through it and I'm looking forward to tomorrow's workout.

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