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SUMMER MENTORSHIP HOURS
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DateHoursWhat I DidTotal Hours
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7/14/20143 Hours Today was my first day at Chino Pediatric Medical Group. I was introduced to the nurses, which were really nice, Stephannie, Joana, and Roxanne.The two Pediatric doctors at the medical group are Dr. Tsai and Dr.Lui. Stephannie showed me were all the medical equipment is kept. She also showed me how to weight the kids and how to take their height. Since they barely had relocated I was helping them organize the patients files by alphabetical order.3 Hours
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7/15/20144 Hours It was my first time going to a room with Stephannie and observing how she interacted with the patient and their parent. The first question that the nurses always asks the parents is "What brought you here today" and after the doctor comes in and helps the patient. I learned how to take the patients temperature today and I also gave out stickers to the kids before they left.7 Hours
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7/16/20144 Hours Today I helped Joana look for the patients files. It was a busy day so I
helped Joana fax papers and help parents when they had questions
filling out their paper work. I was also helping Stephannie weight the
kids and taking their height. A little girl came crying today along with
her parents because she fell on the side of the pool and her forhead
was bleeding a lot but the doctor told the parents that it was better if
they took her to the hospital becuase she needed stitches. It was a
scary experiance for me because her parents were freaking out so much
but the doctor couldn't help them and I fell so bad, I wished I could of
helped her. 		11 Hours
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2ND MENTORSHIP
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 MENTORSHIP HOURS
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DateHoursWhat I DidTotal Hours
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9/29/20141 Hour 45 MinutesI met with my mentor Brenda whose also my personal trainer at the 24 Hour Fitness Center. It was my first day meeting with her, so we first talked about my goals that I want to meet, which is getting tone and buld a little muscle. She talked to me about the nutritions I should be eating and she gave me some websited that will help me keep track of my meals through the day. After all that we started the training. She first made me do 6 minutes on the bicycle machines to raise my heart a little, than we started the workouts, which consisted of 4 sets: squats with dumbbells (6 reps), step workout (10 reps), cablechest pull with lunges (7 reps), weigths (5 reps), walking lunges holding up one weight with one hand ( 10 reps), Pull down Lat Machine ( 7 reps), literal lunges (10 reps). 2 set: pull up machines ( 5 reps), big scissor (5 reps), opposite arm/leg extensions (5 reps). To end up the with my session we did some streches.1 Hour 45 Minutes
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10/1/20141 Hour 20 Minutes Today I filled out some paper work about my heath. Breanda took my weight, body fat percentage, and measurements of my body. She also took a look at my posture. She took me im in good conditons, im actually in an athlete level. After doing all that, we started the session. First I did 3 minutes on the bicycle and after that I did 2 sets: handle bridge ( 15 reps), smith squats, cable lunge backward alternating (12 reps), cable fly reversing each arm (7 reps), push ups with half stability ball (4 reps) , and 3 sets: mountain climbers with half stability ball (10) (20) (30). To end the session we stretched. She gave me a calander with what i should be doing each day wether is my rest day or workout day. 3 Hours 5 Minutes
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10/6/20141 Hour 20 minutesWe start of by doing 5 minutes of cardio on the bike to warm up. After the warm we stared the our workout with legs: bridge with weights, hack squat with rominian deadlift,lunges smith machine. For chest we did: DB incline chest press, push up burpee. We also did the smith machine press, curls with shoulder press, tricept press dip, superman plank, side plank, and ball in. To end my session I did 20 min on the epticle machine. 4 Hours 25 minutes
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10/8/20141 Hour 20 minutes Today for cardio I did 5 min of incline and 15 minutes of run/walk 1 min/each on the runing machine. Today we focused on legs, chest, shoulders, tricepts and streches after each set. For workouts we did bridges with weights,hoist press, lunges smith machine, chest press smith machine, pulley flys, lat pull, row with pulley, shoulde press with bicep curl, and tricept dip. 5 Hours 45 minutes
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10/13/20141 Hour 20 minuteMy mentor made me do 5 minutes in the bike for warm up to start off. Today for workouts we did smith machine with squads, kettle bell squads, smith machine lunge, lunge balance, jump squats, LAT pull, BB row, 45 degree lar pull, chest press smith rec fly, pulley press with lunges, ball crunch, ball and, and side plank. After I did 15 of cardio on the stair machine. 7 Hours 5 minutes
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10/15/20141 hour 20 minutes I started my session by doing 8 minutes on the bike. My mentor Brenda was giving me information on foods that I should me eating. For workouts we did squat smith, squat jump, chest press, chest sliders, rowing, upright row, biceps curls, ropes slant wave with lunges and squads. To end up I went up stairs and ran for 12 mins. 8 hours 25 minutes
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10/20/20141 hour 20 minutes Today we did ball abs, wheel, twisting cable abs, lunge smith, chest press smith machine, slider squat workout, lunge series, jump squat, and cardio for 20 minutes.9 hours 45 minutes
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10/22/20141 hour 20 minutes The exercises we did today were BB squat, hyper extension, rowing, chest press incline, shoulder press, triceps press, ropes, and plank, side blank drop, crunches, and for stretches we did cobra. After I did my cardio for 20 minutes on the epticle machine. 11 hours 5 minutes
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10/27/20141 hour 20 minutes We for doing our session I singed in and after i warmed up for 5 minutes on the bike. After my warm up I proceeded with my workout my mentor today made me do ball plank knee in, verticals chair, side plank with leg front and back, Bartlett squat,lunge front and back (nicely curl) , pull up shoulder raise, chest press and triceps press. To end I did my cardio on the stairs for 2o minutes. 12 hours 25 minutes
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10/29/10141 hour 20 minutes Today I did 5 minutes in the bike and stretched before we began working out. For workouts we did DB squat, step up, sliders lunges, lar pull, lunge with row, bicep curl with shoulder press, DB walking lunge , curtsy lunge, machine row pulley abs abs. After she introduced me to a protein drink to help me show results faster. 13 hours 45 minutes
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11/13/20141 hour 20 minutes Me and my mentor actually started a new workout routine which will soon hopefully be a great success in gaining muscle mass. Today was more of the core muscles and a mix with legs. hyper extensions is something new to me ive never known that this workout actually worked.15 hours 5 minutes
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11/17/20141 hour 20 minutes Continuing with our new routine we worked on chest first then shoulders then rite to biceps. After biceps we worked on triceps. Most of these workouts have either 4-5 sets. So even though there isnt a variety of workouts for a specific muscle group your still getting a good workout. The goal of this routine is to increase in weight everytime we repeat the workout. After repeating the routine for 3 weeks we then switch up all the exercises to stimulate the muscles in different ways.16 hours 25 minutes
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11/19/20141 hour 20 minutes Today was core and leg day. Hyper extensions and then leg raises. Got the back and abs. Then leg press to leg extensions.17 hours 45 minutes
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11/24/20141 hour 20 minutes Now we finish off the week with arm day. We worked on chest first (dumbell press) then moved to shoulders( dumbell shoulder press). Then we moved to biceps (curl with straightbar) and finished off with triceps( skull crushers). Hopefully by the third week i will see results and increase in weight.19 hours 5 minutes
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11/27/20141 hour 20 minutes Arm day and we still started off with chest( incline dumbell press) then shoulders( dumbell raises). Then to biceps( preacher curls with dumbell) and then triceps ( pushdown w/ rope attachment). This time we included another shoulder workout at the end ( bent over dumbell lateral raises). As you can now see after 3 weeks we changed up all the wokouts so that our muscles can experience something differnet.20 hours 25 minutes
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12/1/10141 hour 20 minutes I did my 5 minute warm up on the stair machine. I focused on arms and abs doing 3 sets of 10 push ups, 3 sets of 10 triceps, 3 sets of 10 bicep curls 12.5 weights, 3 sets of bicep extensions, 3 sets of should press, 3 sets of 10 reverse flies, 3 sets of lateral rises, 3 sets of 25 crunches? 3 sets of 25 vertical leg crunches, 1 set of 50 bicycle crunches and 1 minute plank. For cardio I did the elliptical machine for 20 minutes.21 hours 45 minutes
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12/4/20141 hour 20 minutesFor my 5 minute warm up I use the bicycle. I did 3 sets of 30 jumping jacks, 3 sets of 10 push ups , 3 sets of 30 crunches, 3 sets of 10 burpees, 3 sets of 30 second side plank each side a total of 1 minute, I did 20 minute cardio on the running machine high intensity. I stretched for about 10 minutes.23 hours 5 minutes
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12/8/20141 hour 20 minutesToday I started with 30 minute of cardio on the running machines. I rotated from running to walking. After my cardio I did a full body workout. Using dumbells, medicine ball, mat, and sliders. After finishing my workout I did some strecthing.24 hour 25 minutes
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12/15/20141 hour 20 minutesI did 20 minute cardio on the elliptical machine. I did a plank for 30 seconds, 20 sec of side plank in each side, 30 oblique crunched, 20 scissors, 20 mountain climbers, 5 v sit ups, plank for 30 seconds, 10 vertical leg crunches, 10 Russian twists, 15 mountain climbers, 10 scissors, and to end I did another set of 30 second plank.25 hours 45 minutes
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12/18/20141 hour 20 minutesTo warm up I did two sets of 20 jumping jacks. For a minute I did a standing hamstring stretch, 30 high knees. For my workout I did 10 squats, 10 side lunges, 5 standing calf raises, 20 lunges, 10 one legged calf raises, 10 squats, 25 inner thigh leg lifts, 10 side lunges, and 5 jump squats. For stretching I did 1:30 standing hamstring stretch, 45 min calf stretch, and 3 mins pile stretch.27 hours 5 minutes
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12/22/20141 hour 20 minutesI started of with my 20 cardio in the running machines. I did 40 jumping jacks, 15 lying touches, 10 roll ups, 3 lying leg raises, 40 bicycle crunches, 20 flutter kicks, 10 seated knee tucks, 5 roll ups, 3 lying leg raises, 10 reverse crunches, 10 lunge twist, 30 jumping jacks. 28 hours 25 minutes
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1/5/20151 hour 20 minutesIt was a cardio day. I did 40 jumping jacks, 30 jumping rope, 20 high knees, 20 butt kickers, 30 mountain climbers, 5 jump burpees, 30 jumping rope, 25 jumping jacks, 25 pivoting upper cuts,30 March in place, 5 burpees, 40 jumping rope, 5 jump squats, and 30 high knees. 27 hours 45 minutes
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1/7/20151 hour 20 minutesFor 20 minutes I did the stair machine. Today I focused on arms, 20 jumping jacks, 10 writs circles, 20 arm swings, 10 kneeling push ups, 10 tricep dips, 10 arm circles with 5 pound weights, 10 tricep dips, 20 incline push ups, 5 burpees, 1 full bridge, 5 tricep push ups, 20 arm swings, 10 kneeling push ups, 5 burpees. 29 hours 5 minutes
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1/12/20151 hour 20 minutesI started off with 20 minute cardio in the running machines. For workout I did 30 jumping jacks, 4 burpees, 2 star jumps, 40 Russian twists, 30 oblique crunches? 30 second side plank, 4o second plank, 20 bicycles, 30 jumping jacks,2 burpees, 20 mountain climbers, 10 side leg lifts, 30 Russian twists, 30 second side plank, 30 oblique crunches, and 5 burpees. 30 hours 25 minutes
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1/14/20151 hour 20 minutesFor cardio I did 20 minutes on the bicycle. My workouts for today were 150 jumping jacks, 50 crunches, 20 tricep dips, 15 squats, 20 lunges, 70 Russian twists, 20 standing calf raises, 5 push ups, 30 second plank, 10 lunge split jumps. And to end I did some stretching.31 hours 45 minutes
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1/19/20151 hour 20 minutes I focused on arms today, I did 3 sets of 15 push ups, 3 sets of 15 tricep extension, 1 minute plank, 3 sets of 50 arm circles, and 50 pray and pulse. To finish I did 30 minute cardio on the running machine. 33 hours 5 minutes
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1/21/20151 hour 20 minutesToday I did abs. For abs I did 3 sets of 50 sit ups, 2 sets of 50 bicycle abs, 1 minute plank, 2 sets of 25 single leg drops in each leg, and I minute 3 eartquake. To finish off I did the elliptical machine for 30 minutes.34 hours 25 minutes
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1/26/20151 hour 20 minutesToday was leg day. My workouts consisted off 3 sets of 1 minute wall sit, 3 sets of 50 inner thigh squats, 1 minute plank, 3 sets of 50 squats, and 3 sets of 30 calf raises. For cardio I did the stair machine and I also stretched. 35 hours 45 minutes
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1/28/20151 hour 20 minutesFor today I focused on my back. I did 3 sets of 50 shoulders back, 3 sets of 20 walking push ups,1 minute plank, 3 sets of 25 supermans, 3 sets of 25 swimming. I did the elliptical machine for 20 minutes and after I did some stretches for the back.37 hours 5 minutes
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2/2/20151 hour 20 minutesToday I focused on my lower body. My workouts consisted of, 4 sets of 20 pointed butt lifts, 3 sets of 20 squats, 1 minute plank, 3 sets of 15 grasshoppers, I minute plank, and 3 sets of 30 standing leg lifts. For cardio I used the bicycle machine for 20 minutes. 38 hours 25 minutes
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2/4/20151 hour 20 minutesToday I focused on my upper body. I did 3 set of 12 bench press, 3 set of 12 lateral dumbbell raises, 3 sets of 13 single arm dumbbell rows, 3 sets of 15 feet elevated push ups, 3 sets of 12 curl presses with 7.5 weights, 3 sets of dumbbell military press 7.5 pounds, 3 sets of 12 overhead tricep press 10 pounds, 3 sets of 12 bent over rear felt dumbbell fly 7.5 pounds. I did after my cardio for 20 minute on the running machine. 39 hours 45
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2/16/20151 hour 20 minutesI focused on my lower body. I did 3 sets of 12 smith machine squats, 3 sets of 15 smith machine calve raises, 3 sets of 10 squat jumps, 3 sets of 12 reverse barbell lunges 10 pounds, 3 sets of barbell bench step ups 10 pounds, 3 sets of 12 Bulgarian squats, 3 sets of 12 Russian lunges, 3 sets of 25 bodyweight squats, 3 sets of 12 leg press machine. After I went to do my cardio at the elliptical machine for 20 minutes. To end my workout day I stretched. 41 hours 5 minutes
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2/18/20151 hour 20 minutesToday I did 3 sets of 12 tricep rope pushdown, 3 sets of 12 close grip lat pulldown, and I did as much dips as I could until I was not able to do any left. After my workout I went to do cardio on the cycle for 30 minutes and stretched.42 hours 25 minutes
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2/23/20151 hour 20 minutesToday I focused on full body. I did 3 set of 15 walking lunges with medicine ball twist and push ups, 3 sets of 15 overhead squat and overhead press, 3 sets of 15 deadlift to row and 1 minute plank, 3 sets of cross body biceps hammer curl 7.5 pounds, 3 sets of 15 chest press on exercise ball and front shoulder raises. To finish off I did cardio on the elliptical machine.43 hours 45 minutes
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2/25/20151 hour 20 minutesFor today's workout I did 3 sets of 15 squat to overhead presses, 3 sets of 15 simp deadlift high pulls, 3 sets of 15 chest presses, 3 sets of 15 bent over rows, 3 sets of 15 static lunges, 3 sets of 15 bicep curls, 3 sets 15 overhead triceps extensions, 3 sets of 15 bench crunches with 10 pounds. My cardio was for 20 minutes on the bicycle. I also did some stretching between sets.45 hours 5 mintes
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3/2/20151 hour 20 minutesI focused on full body. I did 3 sets of 12 standing heavy dumbbell press 10 pounds, 3 sets of 12 split lunge with isometric, 3 sets of 12 overhead press 10 pounds, 3 sets of 15 7.5 dumbbell bicep curls, 3 sets of 10 burpees with push up. After my workout I did cardio on the elliptical machine for 20 minutes and I also stretched. 46 hours 25 minutes
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3/4/20151 hour 20 minutesI did 3 sets of 10 squats with weights of 12.5, 3 sets of 15 in each leg stationary lunges, 3 sets of 12 leg extensions, 3 sets of 12 leg curls, 3 sets of 15 cable straight arm pull downs, 3 sets of 30 body weight tricep dips, 3 sets of 15 v ups, and 1 minute plank, after I did cardio for 20 minutes on the stair machine.47 hours 45 minutes
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3/9/20151 hour 20 minutesTo warm up I did 1 minute jogging in place, 1 minute air jump rope, 1 minute jumping jacks, 1 minute star jacks, 1 minute squat jacks; in total I did 5 minute warm up. For workouts I did 3 sets of 1 minute regular squats, 3 sets of 1 minute sumo squat with leg lifts, 3 sets of 1 minute for each leg lunges, 3 sets of 1 minute curtsy squats, 3 sets of 1 minute push ups, 3 sets of 1 mi its crunches, 3 sets of 1 minute plank, 3 sets of 1 minute side plank on each side. For cardio I did 20 mo its of high intensity on the running machine. I also stretched throughout my workouts. 49 hours 5 minutes
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3/24/20151 hour 20 minutes I did 5 minute warm up on the elliptical machine. Than I went to do my workout which consisted of 3 sets of 25 squats, 3 sets of 10 each leg single leg deadlift, 3 sets of 10 each leg leg kickback, 3 sets of 25 pike squats, 4 sets of 1 minute high knees, 3 sets of 20 calf raises, 3 sets of 15 side lunges, 3 sets of 25 split squats, 3 sets of 10 each leg walking lunges, and 3 sets of 1 minute butt kickers. After I did my 20 minute cardio on the elliptical machine.50 hours 25
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1 hour 20 minutes		I started with squats ( 4 sets of 10 reps). Leg extensions( 3 sets of 10 reps). seated leg curls( 3 sets of 10 reps). Seated machine calf raises( 4 sets of 10 reps). standing machine calf raises( 4 sets of 10 reps). Lying leg raise ( 3 sets of 25 reps). Cross body crunch( 3 sets of 30 reps). Decline oblique crunch( 3 sets of 20 reps). 51 hours 45
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1 hour 20 minutesStarting with bench press for 4 sets of 10 reps. then flys for 4 sets of 10 reps. then crossover with cable for 3 sets of 10 reps. Chest is now done and on to tricep muscles. Dips with bench for 3 sets of 12 reps. then close grip pushups for 3 sets of 15 reps. then kickback for 4 sets of 12 reps. then end it with shoudlers for arnold press and bent over rear raises for 3 sets of 10 reps. 53 hours 5 minutes
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1 hour 20 minutes
Today for cardio I did 5 min of incline and 15 minutes of run/walk 1 min/each on the runing machine. Today we focused on legs, chest, shoulders, tricepts and streches after each set. For workouts we did bridges with weights,hoist press, lunges smith machine, chest press smith machine, pulley flys, lat pull, row with pulley, shoulde press with bicep curl, and tricept dip. 		54 hours 25 minutes
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35 minutesTo warm up I did two sets of 20 jumping jacks. For a minute I did a standing hamstring stretch, 30 high knees. For my workout I did 10 squats, 10 side lunges, 5 standing calf raises, 20 lunges, 10 one legged calf raises, 10 squats, 25 inner thigh leg lifts, 10 side lunges, and 5 jump squats. For stretching I did 1:30 standing hamstring stretch, 45 min calf stretch, and 3 mins pile stretch.55 houurs
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INDEPENDENT COMPONENT 1 HOURS
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DateHoursWhat I DidTotal Hours
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10/7/20131 hour 30 minutesToday I started with 30 minute of cardio on the running machines. I rotated from running to walking. After my cardio I did a full body workout. Using dumbells, medicine ball, mat, and sliders. After finishing my workout I did some strecthing.1 hour 30 minutes
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10/9/20131 hour 30 minutesI did 20 minute cardio on the elliptical machine. I did a plank for 30 seconds, 20 sec of side plank in each side, 30 oblique crunched, 20 scissors, 20 mountain climbers, 5 v sit ups, plank for 30 seconds, 10 vertical leg crunches, 10 Russian twists, 15 mountain climbers, 10 scissors, and to end I did another set of 30 second plank.3 hours
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10/10/20141 hour 30 minutesTo warm up I did two sets of 20 jumping jacks. For a minute I did a standing hamstring stretch, 30 high knees. For my workout I did 10 squats, 10 side lunges, 5 standing calf raises, 20 lunges, 10 one legged calf raises, 10 squats, 25 inner thigh leg lifts, 10 side lunges, and 5 jump squats. For stretching I did 1:30 standing hamstring stretch, 45 min calf stretch, and 3 mins pile stretch.4 hours 30 minutes
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10/14/20141 hour 30 minutesI started of with my 20 cardio in the running machines. I did 40 jumping jacks, 15 lying touches, 10 roll ups, 3 lying leg raises, 40 bicycle crunches, 20 flutter kicks, 10 seated knee tucks, 5 roll ups, 3 lying leg raises, 10 reverse crunches, 10 lunge twist, 30 jumping jacks. 6 hours
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10/16/20141 hour 30 minutesIt was a cardio day. I did 40 jumping jacks, 30 jumping rope, 20 high knees, 20 butt kickers, 30 mountain climbers, 5 jump burpees, 30 jumping rope, 25 jumping jacks, 25 pivoting upper cuts,30 March in place, 5 burpees, 40 jumping rope, 5 jump squats, and 30 high knees. 7 hours 30 minutes
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10/17/20141 hour 30 minutesFor 20 minutes I did the stair machine. Today I focused on arms, 20 jumping jacks, 10 writs circles, 20 arm swings, 10 kneeling push ups, 10 tricep dips, 10 arm circles with 5 pound weights, 10 tricep dips, 20 incline push ups, 5 burpees, 1 full bridge, 5 tricep push ups, 20 arm swings, 10 kneeling push ups, 5 burpees. 9 hours
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10/21/20141 hour 30 minutesI started off with 20 minute cardio in the running machines. For workout I did 30 jumping jacks, 4 burpees, 2 star jumps, 40 Russian twists, 30 oblique crunches? 30 second side plank, 4o second plank, 20 bicycles, 30 jumping jacks,2 burpees, 20 mountain climbers, 10 side leg lifts, 30 Russian twists, 30 second side plank, 30 oblique crunches, and 5 burpees. 10 hours 30 minutes
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10/23/20141 hour 30 minutesFor cardio I did 20 minutes on the bicycle. My workouts for today were 150 jumping jacks, 50 crunches, 20 tricep dips, 15 squats, 20 lunges, 70 Russian twists, 20 standing calf raises, 5 push ups, 30 second plank, 10 lunge split jumps. And to end I did some stretching.12 hours
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10/24/20141 hour 30 minutes I focused on arms today, I did 3 sets of 15 push ups, 3 sets of 15 tricep extension, 1 minute plank, 3 sets of 50 arm circles, and 50 pray and pulse. To finish I did 30 minute cardio on the running machine. 13 hours 30 minutes
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10/28/20141 hour 30 minutesToday I did abs. For abs I did 3 sets of 50 sit ups, 2 sets of 50 bicycle abs, 1 minute plank, 2 sets of 25 single leg drops in each leg, and I minute 3 eartquake. To finish off I did the elliptical machine for 30 minutes.15 hours
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10/30/20141 hour 30 minutesToday was leg day. My workouts consisted off 3 sets of 1 minute wall sit, 3 sets of 50 inner thigh squats, 1 minute plank, 3 sets of 50 squats, and 3 sets of 30 calf raises. For cardio I did the stair machine and I also stretched. 16 hours 30 minutes
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10/31/20141 hour 30 minutesFor today I focused on my back. I did 3 sets of 50 shoulders back, 3 sets of 20 walking push ups,1 minute plank, 3 sets of 25 supermans, 3 sets of 25 swimming. I did the elliptical machine for 20 minutes and after I did some stretches for the back.18 hours
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11/4/20141 hour 30 minutesToday I focused on my lower body. My workouts consisted of, 4 sets of 20 pointed butt lifts, 3 sets of 20 squats, 1 minute plank, 3 sets of 15 grasshoppers, I minute plank, and 3 sets of 30 standing leg lifts. For cardio I used the bicycle machine for 20 minutes. 19 hours 30 minutes
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11/6/20141 hour 30 minutesToday I focused on my upper body. I did 3 set of 12 bench press, 3 set of 12 lateral dumbbell raises, 3 sets of 13 single arm dumbbell rows, 3 sets of 15 feet elevated push ups, 3 sets of 12 curl presses with 7.5 weights, 3 sets of dumbbell military press 7.5 pounds, 3 sets of 12 overhead tricep press 10 pounds, 3 sets of 12 bent over rear felt dumbbell fly 7.5 pounds. I did after my cardio for 20 minute on the running machine. 21 hours
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11/11/20141 hour 30 minutesI focused on my lower body. I did 3 sets of 12 smith machine squats, 3 sets of 15 smith machine calve raises, 3 sets of 10 squat jumps, 3 sets of 12 reverse barbell lunges 10 pounds, 3 sets of barbell bench step ups 10 pounds, 3 sets of 12 Bulgarian squats, 3 sets of 12 Russian lunges, 3 sets of 25 bodyweight squats, 3 sets of 12 leg press machine. After I went to do my cardio at the elliptical machine for 20 minutes. To end my workout day I stretched. 22 hours 30 minutes
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11/13/20141 hour 30 minutesToday I did 3 sets of 12 tricep rope pushdown, 3 sets of 12 close grip lat pulldown, and I did as much dips as I could until I was not able to do any left. After my workout I went to do cardio on the cycle for 30 minutes and stretched.24 hours