Body for Life, week 2, day 5

[avram]

Today my weight dipped below 270 for the first time in a month.

• Weight: 269.5 pounds
• Waist: 50 inches
• Total time: 41 minutes
• Quads (Leg Extensions, Power Squats for last set):
  • 12 reps at 50 lbs. Effort: 6
  • 10 reps at 60 lbs. Effort: 6
  • 8 reps at 70 lbs. Effort: 7
  • 6 reps at 80 lbs. Effort: 8
  • 12 reps at 70 lbs. Effort: 9
  • 12 reps at 0 lbs. Effort: 7
• Hamstrings (Lying Leg Curls, Lunges for last set):
  • 12 reps at 40 lbs. Effort: 5
  • 10 reps at 50 lbs. Effort: 6
  • 8 reps at 60 lbs. Effort: 7
  • 6 reps at 70 lbs. Effort: 8
  • 12 reps at 60 lbs. Effort: 9
  • 12 reps with no weights. Effort: 8
• Calves (Standing Calf Raises, One-Legged Calf Raises for last set):
  • 12 reps at 40 lbs. Effort: 4
  • 10 reps at 60 lbs. Effort: 5
  • 8 reps at 80 lbs. Effort: 6
  • 6 reps at 100 lbs. Effort: 7
  • 12 reps at 80 lbs. Effort: 8
  • 12 reps with 15-lb weight. Effort: 10 for left leg, 8 for right
• Abs:
  • Set of 12 Floor Crunches. Effort: 6
  • Set of 12 Floor Crunches. Effort: 6
  • Set of 6 Inclined Bench Crunches. Effort: 9
  • Set of 12 Floor Crunches. Effort: 9
  • Set of 12 Bent-Knee Leg Raises. Effort: 9

Discovered the Power Squat machine, perfect for a second quads exercise. I still need to experiement to find out how much weight to put on it; none is clearly not enough.

The Lunges are just not working out. ExRx.net to the rescue! Next time, try Standing Leg Curls on the multi-hip machine, or maybe the cable machine.

Still more weight on the Standing Calf Raises! Start out at 60 next time. And do the right leg first on the One-Legged Raises, to see if the first leg gets the better workout. Or just go back to Angled Raises.

Try doing just ordinary Crunches next time, with weight plates. Start with none, then go to a 2.5-lb plate, working up to a 10-pounder.

I’d like to recommend (in the expectation that Jim will pass it on) ExRx.net as a valuable workout resource. Specifically, the great big list of exercises sorted by muscle group, complete with animated GIFs as demonstrations.