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

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

Seated Calf Raise: 4 sets of 8 reps

What did I ate today :

Bread, eggplant, tomato

Juice : 2 apples , 1 mango

Lentils, corn, red beans, 1 egg

Green peas with fried eggs :

Low fat cheese, almonds, blueberries

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 :

Name	Before	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6	Week 7	Week 9
Kilos	77 kg	77,2 kg	76,6 kg	76.3 kg	77.7 kg	77 kg	77 kg	76,2 kg	76 kg
Waist	98 cm	95 cm	94 cm	92,5 cm	93 cm	92,5 cm	92 cm	91 cm	92 cm
Arm	34 cm	37 cm	37,5 cm	37,5 cm	37,5 cm	37,5 cm	38 cm	38,5 cm	38,5 cm
Quad	58 cm	59 cm	60 cm	60 cm	59 cm	59,5 cm	61 cm	58,5 cm	61 cm
Calf	39 cm	40 cm	39,5 cm	39,5 cm	39,5 cm	38,5 cm	39,5 cm	39,5 cm	39,5
Chest	104 cm	100 cm	100 cm	101,5 cm	102 cm	101 cm	101.5 cm	102 cm	103 cm
Shoulder	42 cm	41 cm	41 cm	41,5 cm	41,5 cm	40,5 cm	42 cm	42.5 cm	43 cm

Tomorrow I'm gonna train my chest, If you don't wanna miss my workout don't forget to follow my blog Hive account@denisoi

I appreciate your time reading my post, I wish you a great time.