This was a special day, it was the last exercise program in my 12 week program. I've lost a total of 10lbs, 2 inches from my waist and a couple of folds from my sides. I've gained muscle tone and strength. I've continued to improve my diet and feel the lifestyle changes have been beneficial and there is still room for improvements. I'm all set to start the next 12 week session and continue renovating my body.
I had a good workout with my brother. It was quick paced and he challenged me with some occasional extra weights. It was a good day and look forward to the next 12 weeks.

LYING LEG CURL- 12/70#, 12/85#, 12/85#
LEG EXTENSIONS- * 12/70#, 12/85#, 12/85#
SEATED CALF RAISES-st 12/80# 8/45#, 12/105# 8/70#, 12/105# 8/70#
T-BAR ROW- 10/80# x 3, 8/105#
CLOSE-GRIP PULL-UPS- 8/160#6/160#
SEATED WIDE-GRIP ROW- 10/160# x 3
FRONT LAT. PULL-DOWN- * 10/145#, 10/130#
CONCENTRATION CURL-ud 9/25# 5/15#, 10/20# 6/15#, 8/20# 4/15#
HAMMER CURLS- 10/20# x 3
CABLE CURL- * 12/70#, 12/80#
WRIST CURLS (Bb)- 15/30#, 14/40#, 15/40#
INCLINED CRUNCHES-ss 50, 50, 40
HANGING LEG LIFTS-ss 20 x 3