Back to the work week! Lots of information!

What's up KRAVERS!

Alright here we go! I have lots of stuff for you! First off, how about the weather today!? Get your BUTT outside and jog, walk, run, whatever! Just get out there and ENJOY the weather!

EMAIL ME if you are coming Friday KRAVE or Saturday KRAVE or BOTH!!!

Friday will be Back/Biceps
Saturday will be total body and OUTSIDE if nice out!!!!!!

**Pics from last Fri/Sat should be up shortly!!!!!** Keep the focus on cardio and lifting people! We cannot lose what we have gained in muscle mass, can't happen! Great news! So I went to the Hormone Doc today to look at my levels!!!! 3 months ago my testosterone was a .05 (so pathetic!!!) and now after being on the testosterone cream for only 3 months I'm at 48.4!!!!!!!!!!!! Yipppe!!! Benefits for me: shorter periods (hello awesome!), ENERGY, lots of ENERGY, great sleep, workouts rock!, my MOODS (especially training early in the morning) fabulous!!! Here is her information if want to check her out! Cost is just a Co-Pay!!! So for me it was $15! Are you kidding! YES!!!!! Just say you need to make an appt with her or Veronica to look at your hormone levels!!!

Midwest Institute of Urology, P.A.
Angela Elliott, RN, CNP
952.922.2000
Southdale Office Center

Suite 660

6600

France Ave. South
Edina, MN 55435

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PANCAKE LOVERS: (thanks Juliana!)
4 egg whites
1/3 c dry oatmeal (feel free to use flavored too)
1 scoop of low carb protein powder
1/2 banana sliced
http://www.oxygenmag.com/main.php?page=7&id=238
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Workout of the week: LEGS (again I know, bite me!)

Circuit #1 (total of 8 sets PER lift, so do them in order, repeat 8 times!!)

• Free weight Squats: 4 sets of 8 (add weight after EACH set), after FIRST 4 sets are completed, your next 4 sets are 4 sets of 10 reps (just bar OR with 25 on each side, go BELOW 90 degrees to hit the butt!!!!!
• Straight Legged Dead Lifts: 8 sets of 12 (the bar should be enough, if want more, add weight)
• Stationary weighted lunges (grab 10 or 15lb DB's hold at side): 10 lunges per leg (one leg up on a bench, switch feet)
• 20 lemon squeezes

Circuit #2 (total of 3 sets per lift)

• Reverse V-Squat: 3 sets of 15 (ligther weight)
• Hack Squat: 3 sets of 15 (lighter weight, literally go all the way down till it stops then up, great for butt!!!)
• Body Squats: 3 sets of 30

Circuit #3 (drop sets!!)

• Leg Extension: 4 sets: start heavy, as many as you can, drop 10lbs, and repeat for 4 times!
• Leg Curl (prone): 4 sets: start heavy, as many as you can, drop 10lbs, and repeat for 4 times!
• Single Leg Curl: 4 sets: start heavy, as many as you can, drop 10lbs, and repeat for 4 times!

**Grab 10 or 15lb DBs, LUNGES around the WHOLE gym baby!!**
Cardio: 30 mins up hill walk on treadmill!!!!


~Jessica~