Weight lifting legs/shoulders/forearms/ABS

Cardio
Date	Exercise	Set	Duration	Speed/Resistance/Distance/Jumps/Sets	Elevation/Avg HR/Incline/Steps	Calories/Laps/Matches	Notes
08-Apr-11	jogging	1	15				warmup jog
Exercise
Date	Exercise	Set	Weight	Reps	Notes
08-Apr-11	rear lateral raise	1	20 lb	12
08-Apr-11	rear lateral raise	2	20 lb	12
08-Apr-11	rear lateral raise	3	20 lb	12
08-Apr-11	twisting hip raise	1	0 lb	20
08-Apr-11	twisting hip raise	2	0 lb	20
08-Apr-11	twisting hip raise	3	0 lb	20
08-Apr-11	machine leg extension	1	100 lb	15	warmup
08-Apr-11	machine leg extension	2	135 lb	12
08-Apr-11	machine leg extension	3	135 lb	12
08-Apr-11	machine leg extension	4	135 lb	12
08-Apr-11	dumbbell lateral raise	1	15 lb	12
08-Apr-11	dumbbell lateral raise	2	15 lb	12
08-Apr-11	dumbbell lateral raise	3	15 lb	12
08-Apr-11	barbell hack squat	1	80 lb	12
08-Apr-11	barbell hack squat	2	80 lb	12
08-Apr-11	barbell hack squat	3	80 lb	12
08-Apr-11	lunging step up	1	50 lb	12
08-Apr-11	lunging step up	2	50 lb	12
08-Apr-11	lunging step up	3	50 lb	12
08-Apr-11	lying hip extension (no weights)	1	0 lb	20
08-Apr-11	lying hip extension (no weights)	2	0 lb	20
08-Apr-11	lying hip extension (no weights)	3	0 lb	20
08-Apr-11	shrug	1	45 lb	12
08-Apr-11	shrug	2	45 lb	12
08-Apr-11	shrug	3	45 lb	12
08-Apr-11	machine leg curl	1	60 lb	15	warmup
08-Apr-11	machine leg curl	2	80 lb	12
08-Apr-11	machine leg curl	3	80 lb	12
08-Apr-11	machine leg curl	4	80 lb	12
08-Apr-11	back squat	1	210 lb	15	warmup
08-Apr-11	back squat	2	250 lb	12
08-Apr-11	back squat	3	250 lb	12
08-Apr-11	back squat	4	250 lb	12
08-Apr-11	superman	1	0 lb	20
08-Apr-11	superman	2	0 lb	20
08-Apr-11	superman	3	0 lb	20
08-Apr-11	standing wrist curl	1	20 lb	15	warmup
08-Apr-11	standing wrist curl	2	30 lb	12
08-Apr-11	standing wrist curl	3	30 lb	12
08-Apr-11	standing wrist curl	4	30 lb	12
08-Apr-11	dumbbell front raise	1	25 lb	12
08-Apr-11	dumbbell front raise	2	25 lb	12
08-Apr-11	dumbbell front raise	3	25 lb	12
08-Apr-11	wrist curl	1	40 lb	12
08-Apr-11	wrist curl	2	40 lb	12
08-Apr-11	wrist curl	3	40 lb	12
08-Apr-11	prisoner squat	1	45 lb	12
08-Apr-11	prisoner squat	2	45 lb	12
08-Apr-11	prisoner squat	3	45 lb	12
08-Apr-11	plank	1	0 lb	1
08-Apr-11	plank	2	0 lb	1
08-Apr-11	plank	3	0 lb	1
08-Apr-11	prone cobra	1	0 lb	1
08-Apr-11	prone cobra	2	0 lb	1
08-Apr-11	prone cobra	3	0 lb	1
08-Apr-11	arnold press	1	25 lb	15	warmup
08-Apr-11	arnold press	2	35 lb	12
08-Apr-11	arnold press	3	35 lb	12
08-Apr-11	arnold press	4	35 lb	12
08-Apr-11	wrist roller	1	10 lb	2	go up / go down / go up / go down
08-Apr-11	wrist roller	2	10 lb	2	go up / go down / go up / go down
08-Apr-11	wrist roller	3	10 lb	2	go up / go down / go up / go down
08-Apr-11	bicycle kick	1	0 lb	20
08-Apr-11	bicycle kick	2	0 lb	20
08-Apr-11	bicycle kick	3	0 lb	20