My Personal Trainer

Current Weight: 224 lbs
Body Fat: 40.5%

After doing my wife's workout, I had some serious Delayed Onset Muscle Soreness (DOMS) in my quadriceps. The workout didn't feel too hard, but I sure feel it today.

So I went to the personal trainer myself to get a workout geared toward my needs: weight loss and upper body strength. We didn't do a full workout today, but did some test exercises to verify I had proper form and knew how to perform the exercises. I performed so many different exercises, for most I don't remember the weight or the repetitions.

Saturday's Workout:

Treadmill: level 4 warm-up for 7 minutes
Seated Leg Press: 10r at 195lbs, 8r at 200lbs, 6r at 205lbs
Seated Leg Extension: 10r at 50lbs, 8r at 56.25lbs, 6r at 62.5lbs
Prone Leg Curl: 10r at 37.5lbs, 8r at 43.75lbs, 6r at 50lbs
Chest Press: 10r at 100lbs, 8r at 105lbs, 6r at 110lbs
Lat Pulldown: 10r at 90lbs, 8r at 95lbs, 6r at 100lbs
Seated Row: 10r at 90lbs, 8r at 95lbs, 6r at 100lbs
Overhead Press: 10r at 70lbs, 8r at 75lbs, 6r at 80lbs
Tricep Extension: 10r at 37.5lbs, 8r at 43.75lbs, 6r at 50lbs
Bicep Curl: 10r at 37.5lbs, 8r at 43.75lbs, 6r at 50lbs
Squats: 2x12r at 65lbs
Deadlift: 2x5r at 60lbs
Pushups: 15r, 12r, 10r
Bicycle Crunches: 2x20r
Scissor Kicks: 2x20r
Recumbent Bike: HIIT 30sec on 30sec off for 8 minutes, 2 minutes cooldown