work out and lunch

I have lost 4 lbs since my previous measurement! finally starting to see some results. Today at the gym was leg day.

I started out by pounding the eleptical for 1 minute at max force

next i went straight to the squat rack. since it was my first time in months i started my first set with just the bar 10 reps to warm up and test my form.

next i added 50 lbs and gave it 10 more reps

by the 3rd set after adding 10 more lbs the 10 reps were really feeling more natural.

and on the final set with 10 more lbs 10 reps I was feeling like practically a pro again.

next i went over to do lunges and did my first set at 30 lbs 10 reps per leg.

followed by 40 lbs with another 10 reps per leg. 

and finishing with 50 lbs, 10 reps per leg.

I made my way over to the machines and alternated between the leg extension and the leg curl for 3 sets each.

the first set on the extension started at 110 lbs. 10 reps.
 
then over at the curl i did 75 lbs for 10 reps.

back at the extensions i bumped it up 5 more lbs. for 10 reps

and over again at the curl adding 5 more lbs for another 10 reps

returning to the extension with an added 5 lbs for 10 reps

and ending at the curl adding the last 5 lbs for the final 10 reps

I went over to the seated calf raise where I lifted 90 lbs 3 sets of 10 reps.

then I finished my work out back at the squat rack doing standing calf raises by adding 90 lbs to the bar for 1 set of 10 reps.

After I got back downstairs a lovely lady had brought beautiful basil, tomatoes and fresh grapes from her garden. While waiting for my group to finish working out I ate 1 bunch of grapes and 3 vines of cherry tomatoes. 

Back at home I made a smoothie, a pair, and a sandwich for a post work out lunch

Berry, Basil and Poppy Seed smoothie.
3 ice cubes
1/3 cup berries
1 tsp poppy seeds
1 steam of basil leaves
1 cup berry protein water

Tomato basil sandwich
2 slices whole wheat bread
mayo
2 tomatoes
1 steam or basil leaves