JimGetsSlim.com

Leg Day

Squats

• 12×275
• 12×295
• 12×315

Leg Press

• 12×295
• 12×315
• 12×365
• 25×225

Dead Lifts

• 12×185
• 12×205
• 12×225

Leg Extensions

• 12×100
• 12×112.5
• 12×125

Calf Raisers

• 3 sets of 15×150

Hip Abduction Machine

• 15×110
• 15×130
• 15×150

Leg Curls

10×80

10×90

10×100

Cardio

I also managed to play 4 games of ball, Winning 2 and losing 2. Scored 3 points in the first 2 games each, and had a couple of boards and assists. I wish I could have finished a bit better, but I was happy with getting a couple of steals and leading a few breaks. Definitely played good defense and as soon as I get around to buying some new shoes that fit. I’ll be straight, in terms of being able to cut back and being a little quicker to the  hole. Haven’t done a cardio/weightlifting day in a while.

Leg Day

Squats

• 10×315
• 10×365
• 10×385
• 10×405

Deadlifts

• 10×185
• 10×205
• 10×225
• 10×275

Leg Extensions

• 10×90
• 10×115
• 10×150

Leg Curls

• 10×50
• 10×60
• 10×70

Calf Raisers

• 10×180
• 10×180
• 10×180

Weighted Crunches

• 30×20
• 30×20
• 30×20

Box Jumps

• 3 sets of 10 at 36″

I haven’t done any of these in a while. Got a chance to shoot two vids today. A while back I did an article on squats and their importance for women. Many women shy away from squats for fear that they’ll get too bulky. However, squats are a woman’s best friend if she is trying to tone and firm up her lower body. In the first video Susan demonstrates the power squat. Notice her form and the pace at which she works out at. Remember if you want to get toned, low weights, high rep and slow pace.

Thanks to James for shooting this next video. I’ve known about hanging leg raisers for the past two years. However, I never felt I had the athletic ability to get them done. I tried them out for the first time today. If you’re looking for a lower abdominal workout this is what you need to do. My abs felt so tight after doing them, now  if only they were actually as tight as they felt.  You can do oblique twists off of this workout, but I don’t think I have the stamina to do it yet. The key is to not use momentum and to come to a complete stop after each rep.

Leg Day

Hack Squats

• 10×315
• 10×365
• 10×385
• 10×405

Dead Lift

• 10×205
• 10×225
• 10×245

Box Jumps 12″

• 15×15 jumps
• 20×15 jumps
• 25×15 jumps

Note: I could do 24″ box jumps with the same weight earlier this year. I wouldnt even risk it now. My legs are noodley, and I’ve lost all definition.

Leg Extensions

• 10×100
• 10×112.5
• 10×137.5
• 10×150

Hip Abductions (Inward & Outward)

• 15×110
• 15×130
• 15×150

Hanging Leg Raisers

• 1 set of 6
• 2 sets of 10
  

Leg Curls

• 10×90
• 10×110
• 10×130