Body for Life, week 2, day 1

[avram]

Just joined World Boxing and Fitness today, in time for my second lower-body workout. No 10s today either, but I came real close in my hamstring workout.

• Weight: 274.5
• Total time: ?? minutes
• Quads (Leg Press, stupidly did Lunges for last set):
  • 12 reps at 150 lbs. Effort: 5
  • 10 reps at 200 lbs. Effort: 6
  • 8 reps at 250 lbs. Effort: 7
  • 6 reps at 300 lbs. Effort: 8
  • 12 reps at 250 lbs. Effort: 9
  • 12 reps with no weights. Effort: 8
• Calves (Standing Calf Raises, Angles Raises for last set):
  • 12 reps at 0 lbs. Effort: 5
  • 10 reps at 40 lbs. Effort: 6
  • 8 reps at 60 lbs. Effort: 7
  • 6 reps at 80 lbs. Effort: 8
  • 12 reps at 80 lbs. Effort: 9
  • 12 reps with no weights. Effort: 8
• Hamstrings (Leg Curls, Lunges for last set):
  • 12 reps at 40 lbs. Effort: 5
  • 10 reps at 60 lbs. Effort: 7
  • 8 reps at 70 lbs. Effort: 9
  • 12 reps at 60 lbs. Effort: 9
  • 12 reps with no weights. Effort: 9
• Abs (Crunches, Bent-Knee Leg Raises for last set):
  • 12 reps on floor. Effort: 7
  • 12 reps on floor. Effort: 8
  • 6 reps on inclined bench. Effort: 9
  • 12 reps on floor. Effort: 8
  • 12 reps. Effort: 9

As much as I like the Leg Press (it pumps my ego to have a machine I can shift 300 pounds on), I may have to find another machine to work my quads; it just takes too long to move around the weight plates. I was set to do Leg Extensions for the last quad set, but someone else was using that machine, so I panicked and did Lunges, which are actually a hamstring exercise, when I should have done Squats. Moron.

I did my calf workout second, which was fine itself (I think I need more weight next time), but the Angles Raises don’t really work as a final set.

And then I looked at the calves weight progression instead of the hamstring when doing my Leg Curls, and skipped the 50-lb set, which turns out to have been a mistake. I just might have gotten a 10 if I hadn’t done that. Worked the hamstrings pretty hard, regardless.

I tried out the Inclined bench for one short set of Ab Crunches. Just barely managed to do them; I should keep this exercise. It’s a challenge, and I get just close enough to success to make me think that I’ll be doing them regularly a couple of months on.

Comments

[(Anonymous)]

Avram - an FWIW: if you want to avoid the leg press, for quads try mixing dumbbell squats and leg _extensions_. Also as an FWIW, what I've been doing with BFL lifting so far is switching Exercise 1 and 2 each session - IOW, if I do 5 sets of squats and one of extensions this session, then next lower-body workout I'll do 5 sets of leg extensions and one of squats.

I of course have no idea if this does any good or not . . .

Best,


Jim

Probably Bush's fault too

[(Anonymous)]

Was it George Bush's fault that the machine was already taken?

Perhaps a republican right wing conspiracy to cause you to not lose weight and have a heart attack?

You could always do hip thrusts behind Bill Clinton like you did back in the 90's.