Body for Life, day 3

[avram]

So-so workout today. No 10-level efforts, and I underworked myself a lot due to lack of familiarity with the machines. Next one (Sunday) will be better, though by that time I’ll by at Synergy instead of Gold Coast, whole new set of machines to suss out.

• Weight: 271
• Total time: 47 minutes (I think)
• Quads (Leg Press, Leg Extensions for last set):
  • 12 reps at 148-lb. Effort: 5
  • 10 reps at 171-lb. Effort: 5
  • 8 reps at 205-lb. Effort: 6
  • 6 reps at 251-lb. Effort: 6
  • 12 reps at 251-lb. Effort: 7
  • 12 reps at 70-lb. Effort: 9
• Hamstrings (Lying Leg Curls, Straight Leg Deadlifts for last set):
  • 12 reps at 53-lb. Effort: 6
  • 10 reps at 57-lb. Effort: 7
  • 8 reps at 60-lb. Effort: 8
  • 6 reps at 71-lb. Effort: 8
  • 12 reps at 60-lb. Effort: 9
  • 12 reps at 60-lb. Effort: 6
• Calves (Seated Calf Raises, Standing Calf Raises for last set):
  • 12 reps at xx-lb. Effort: nn
  • 10 reps at xx-lb. Effort: nn
  • 8 reps at xx-lb. Effort: nn
  • 6 reps at xx-lb. Effort: nn
  • 12 reps at xx-lb. Effort: nn
  • 12 reps at xx-lb. Effort: nn
• Abs (Floor Crunches, Bent-Knee Leg Raises for last set):
  • 12 reps at 0-lb. Effort: 6
  • 10 reps at 0-lb. Effort: 6
  • 8 reps at 0-lb. Effort: 6
  • 6 reps at 0-lb. Effort: 6
  • 12 reps at 0-lb. Effort: 8
  • 12 reps at 0-lb. Effort: 9

No 10s today. Need more weight on the Leg Press, but keep the Leg Extension machine at 70 for now. Deadlifts just plain don’t work — my arms aren’t strong enough to hold the weights that my hamstring muscles would find challenging. Find another exercise to go there. Also need good followup for calves. I don’t see how to get to a 10 on the abs with these exercises; maybe try the Crunches on a bench with a weight.

Then I got rained on while walking home.