lower body workout

here we go !

lower body weight training:
(all weights are in kilograms X reps. one minute between reps. two minutes between sets. this is all according to the Body for Life program that i love so much -- http://www.bodyforlife.com/)

quads

machine
30 x 12
40 x 10
50 x 8
60 x 6
30 x 12
30 x 12

leg press
40 x 12
50 x 10
60 x 8
70 x 6
40 x 12
40 x 12

thighs

machine out
25 x 12
30 x 10
35 x 8
40 x 6
25 x 12
25 x 12

machine in
25 x 12
30 x 10
35 x 8
40 x 6
25 x 12
25 x 12

legs

machine
5 x 12
7.5 x 10
10 x 8
12.5 x 6
5 x 12

abs

machine
25 x 12
27.5 x 10
30 x 8
32.5 x 6
25 x 12
25 x 12

gluts

** a bit of stairmaster

** a bit of walking on an incline

cardio:

starting out with whatever I can walk right now. 2 minute warm up at a very slow pace then going up a bit for some minutes. then a 1 minute cool down.

stretches:

do as many as possible using the stretching machine.

pool:

40 laps minimum !!!

that's it for now. i have no idea how i'm going to do because i've lost so much muscle power due to the MS and steroids.