BFL, week 4, day 5: lower-body

[avram]

I’m clearly underestimating my own strength when it comes to the Ab machine. Had to add on a set of Bent-Knee Leg Raises at the end just to get my abs to feeling like I’d done some work on them.

• Weight: 266
• Total time: Lost track. 45-50 minutes.
• 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 140 lbs. Effort: 9
• Hamstrings (Lying Leg Curls, Lunges for last set):
  • 12 reps at 45 lbs. Effort: 4
  • 10 reps at 50 lbs. Effort: 5
  • 8 reps at 60 lbs. Effort: 6
  • 6 reps at 70 lbs. Effort: 7
  • 12 reps at 60 lbs. Effort: 8
  • 12 reps with pair of 10-lb weights. Effort: 9
• Calves (Standing Calf Raises, One-Legged Calf Raises for last set):
  • 12 reps at 80 lbs. Effort: 5
  • 10 reps at 100 lbs. Effort: 6
  • 8 reps at 120 lbs. Effort: 7
  • 6 reps at 140 lbs. Effort: 8
  • 12 reps at 120 lbs. Effort: 8
  • 12 reps with 20-lb weight. Effort: 10 left/9 right
• Abs (Abdominal Machine, Crunches for last set:
  • 12 reps at 25 lbs. Effort: 4
  • 10 reps at 35 lbs. Effort: 5
  • 8 reps at 50 lbs. Effort: 6
  • 6 reps at 70 lbs. Effort: 7
  • 12 reps at 50 lbs. Effort: 7
  • 12 Floor Crunches. Effort: 8
  • 12 Bent-Knee Leg Raises. Effort: 9

Quads: Stay the course on the Leg Extensions, load up the Power Squat machine beforehand so I don’t cool off between the last two sets. Remember to do the Power Squats facing towards the machine, which lets me squat lower.

Hamstrings: Up one notch on the Curls:
50-60-70-80-70

Calves: Up one notch on the Standing Calf Raises (start at 100), and drop back down to a 15-pound weight on the One-Leg Raises. My form sucked on the last few with the left leg, and it didn’t help my right.

Abs: More weight:
45-55-70-80-70