Dansformation - 12 Weeks Workout Challenge - Week 10 Day 1 - Legs Workout And Week 9 Report
Hello dear steemians
First of all I want to apologize because I didn't post yesterday my week 9 report but I've been very busy lately and unfortunately I didn't had so much time to make it. But as I want to finish this challenge on steemit, I will put extra effort to make my daily posts related to this workout challenge.
Today I started the week 10 , and I feel that I'm getting closer to the end :) Anyway, actually is not the end, because I will still keep this new lifestyle as I have no reason to get back to the old one.
Related to my workout, today I trained my legs and I did the following exercises :
Barbell Squat : 5 sets of 10-8-8-8-12 reps
Barbell Lunge : 4 sets of 10 reps
Leg Extensions 4 sets of 10 reps
Lying Leg Curls : 4 sets of 10 reps
Seated Calf Raise: 4 sets of 8 reps
What did I ate today :
Bread, eggplant, tomato
Juice : 2 apples , 1 mango
Lentils, corn, red beans, 1 egg
Green peas with fried eggs :
Low fat cheese, almonds, blueberries
What kind of supplements did I took :
Creatine : 1 measure in water before and immediately after workout
Whey protein : 1 measure in milk immediately after workout
Casein : 1 measure in milk before bedtime
Because I missed yesterday my weekly report, I decided attach it to this post :
| Name | Before | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 9 |
|---|---|---|---|---|---|---|---|---|---|
| Kilos | 77 kg | 77,2 kg | 76,6 kg | 76.3 kg | 77.7 kg | 77 kg | 77 kg | 76,2 kg | 76 kg |
| Waist | 98 cm | 95 cm | 94 cm | 92,5 cm | 93 cm | 92,5 cm | 92 cm | 91 cm | 92 cm |
| Arm | 34 cm | 37 cm | 37,5 cm | 37,5 cm | 37,5 cm | 37,5 cm | 38 cm | 38,5 cm | 38,5 cm |
| Quad | 58 cm | 59 cm | 60 cm | 60 cm | 59 cm | 59,5 cm | 61 cm | 58,5 cm | 61 cm |
| Calf | 39 cm | 40 cm | 39,5 cm | 39,5 cm | 39,5 cm | 38,5 cm | 39,5 cm | 39,5 cm | 39,5 |
| Chest | 104 cm | 100 cm | 100 cm | 101,5 cm | 102 cm | 101 cm | 101.5 cm | 102 cm | 103 cm |
| Shoulder | 42 cm | 41 cm | 41 cm | 41,5 cm | 41,5 cm | 40,5 cm | 42 cm | 42.5 cm | 43 cm |
Tomorrow I'm gonna train my chest, If you don't wanna miss my workout don't forget to follow my blog @denisoi
I appreciate your time reading my post, I wish you a great time.