Body for Life, week 3, day 3: lower-body

[avram]

So-so workout today, but the weight-loss is going great.

• Weight: 266.5
• Total time: 44 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 50 lbs. Effort: 8
• Hamstrings (Lever Standing Leg Curls, Lying Leg Curls for last set):
  • 12 reps at 60 lbs. Effort: 4
  • 12 reps at 80 lbs. Effort: 4
  • 10 reps at 100 lbs. Effort: 5
  • 8 reps at 120 lbs. Effort: 6
  • 6 reps at 140 lbs. Effort: 7
  • 12 reps at 120 lbs. Effort: 8
  • 12 reps at 60 lbs. Effort: 8
• Calves (Standing Calf Raises, One-Legged Calf Raises for last set):
  • 12 reps at 60 lbs. Effort: 5
  • 10 reps at 80 lbs. Effort: 5
  • 8 reps at 100 lbs. Effort: 6
  • 6 reps at 120 lbs. Effort: 7
  • 12 reps at 100 lbs. Effort: 8
  • 12 reps with 15-lb weight. Effort: 9/10
• Abs (Crunches, Bent-Knee Leg Raises for last set):
  • 12 reps with no weight. Effort: 6
  • 10 reps with 2.5-lb weight. Effort: 8
  • 8 reps with 5-lb weight. Effort: 9
  • 6 reps with 10-lb weight. Effort: 10
  • 12 reps with 5-lb weight. Effort: 9
  • 12 reps with no weight. Effort: 8

Quads: More weight on the Power Squats next time, maybe 80 pounds.

Hamstrings: Don’t like the Lever Standing Leg Curls, they feel awkward and I don’t think they’re doing much for me. Go back to Lying Leg Curls for main exercise, and (sigh) Lunges for the followup, unless I can find something better.

Calves: Yup, whichever leg I do first for the One-Legged Calf Raises gets the 10, the other’s had enough time to rest that it isn’t getting worked as hard. Alternate (right first today, so left first next Sunday), or find a better exercise.

Abs: I could just barely do the weight-plate crunches. Fuck them, just go upstairs and use the Abdominal machine!