Dansformation - 12 Weeks Workout Challenge - Week 10 Day 1 - Legs Workout And Week 9 Report

in #dansformation8 years ago

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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
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Seated Calf Raise: 4 sets of 8 reps

What did I ate today :

Bread, eggplant, tomato
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Juice : 2 apples , 1 mango
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Lentils, corn, red beans, 1 egg
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Green peas with fried eggs :
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Low fat cheese, almonds, blueberries
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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 :

NameBeforeWeek 1Week 2Week 3Week 4Week 5Week 6Week 7Week 9
Kilos77 kg77,2 kg76,6 kg76.3 kg77.7 kg77 kg77 kg76,2 kg76 kg
Waist98 cm95 cm94 cm92,5 cm93 cm92,5 cm92 cm91 cm92 cm
Arm34 cm37 cm37,5 cm37,5 cm37,5 cm37,5 cm38 cm38,5 cm38,5 cm
Quad58 cm59 cm60 cm60 cm59 cm59,5 cm61 cm58,5 cm61 cm
Calf39 cm40 cm39,5 cm39,5 cm39,5 cm38,5 cm39,5 cm39,5 cm39,5
Chest104 cm100 cm100 cm101,5 cm102 cm101 cm101.5 cm102 cm103 cm
Shoulder42 cm41 cm41 cm41,5 cm41,5 cm40,5 cm42 cm42.5 cm43 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.