BFL, week 5, day 3: lower-body

[avram]

New low-water mark on the weight; maybe I can hit 260 by month’s end.

• Weight: 264.5
• Total time: 44 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., facing machine Effort: 8
• Hamstrings (Lying Leg Curls, Lunges 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 with pair of 10-lb weights. Effort: 8
• Calves (Standing Calf Raises, One-Legged Calf Raises for last set):
  • 12 reps at 100 lbs. Effort: 5
  • 10 reps at 120 lbs. Effort: 6
  • 8 reps at 140 lbs. Effort: 7
  • 6 reps at 160 lbs. Effort: 8
  • 12 reps at 140 lbs. Effort: 9
  • 12/11 reps with xx-lb weight. Effort: 9/10
• Abs (Abdominal Machine, Bent-Knee Leg Raises for last set:
  • 12 reps at 50 lbs. Effort: 4
  • 10 reps at 60 lbs. Effort: 5
  • 8 reps at 70 lbs. Effort: 6
  • 6 reps at 80 lbs. Effort: 7
  • 12 reps at 70 lbs. Effort: 8
  • 12 Raises. Effort: 8

Quads: Next time, face away from machine, pay attention to form.

Hamstrings: Lunges don’t seem as hellish as they did last year. Use 20-lb dumbbells?

Calves: Keep on keepin’ on.

Abs: Add 10 lbs to Ab Machine.