BFL, week 4, day 1: lower-body

[avram]

• Weight: 269
• Quads (Leg Extensions, Power Squats for last set):
  • 12 reps at 50 lbs. Effort: 5
  • 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 90 lbs. Effort: 8
• Hamstrings (Lying Leg Curls, Lunges for last set):
  • 12 reps at 40 lbs. Effort: 4
  • 10 reps at 50 lbs. Effort: 5
  • 8 reps at 60 lbs. Effort: 6
  • 6 reps at 70 lbs. Effort: 8
  • 12 reps at 60 lbs. Effort: 9
  • 12 reps with no added weight. Effort: 8
• Calves (Standing Calf Raises, One-Legged Calf Raises for last set):
  • 12 reps at 80 lbs. Effort: 6
  • 10 reps at 100 lbs. Effort: 7
  • 8 reps at 120 lbs. Effort: 7
  • 6 reps at 140 lbs. Effort: 8
  • 12 reps at 120 lbs. Effort: 9
  • 10/12 reps with 15-lb weight. Effort: 10/9 (left leg first)
• Abs (Abdominal machine, Crunches for last set):
  • 12 reps at 10 lbs. Effort: 3
  • 10 reps at 20 lbs. Effort: 4
  • 8 reps at 30 lbs. Effort: 6
  • 6 reps at 50 lbs. Effort: 7
  • 12 reps at 50 lbs. Effort: 8
  • 12 reps with no added weight. Effort: 8

Quads: Need still more weight for the Power Squats. 120 pounds?

Hamstrings: Still not happy with the Lunges. Try using dumbbells?

Calves: Working pretty well.

Abs: More weight on Ab machine; try this next time:
25-35-50-70-50.