BFL, week 6, day 1: lower-body

[avram]

I bailed on working out yesterday; woke up late and went up to visit my sister for her birthday, and to see my new niece for the first time. The kid spent the whole time either asleep or crying; she was like a small, cute car alarm.

Anyway, in addition to really overdoing the eat anything aspect of my day off on Saturday, I also ate things I shouldn’t’a on Friday and Sunday, with the result that I’ve gained back about six pounds. It’s probably all water-logged carbs, so it should go away quick when I go back to better habits, but it’s still a bit of a shock.

Today I got up early enough to do a lower-body workout before escorting cadhla to the airport. The house seems emptier now.

• Weight: 269.5
• Total time: 43 minutes
• Quads (Leg Extensions, Power Squats for last set):
  • 12 reps at 50 lbs. Effort: 4
  • 10 reps at 60 lbs. Effort: 5
  • 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 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 15-lb weights. Effort: 9
• Calves (Standing Calf Raises, One-Legged Calf Raises for last set):
  • 12 reps at 100 lbs. Effort: 4
  • 10 reps at 120 lbs. Effort: 5
  • 8 reps at 140 lbs. Effort: 7
  • 6 reps at 160 lbs. Effort: 8
  • 12 reps at 140 lbs. Effort: 9
  • 12 reps with 15-lb weight. Effort: 10 left, 8 right
• Abs (Abdominal Machine, Crunches for last set:
  • 12 reps at 60 lbs. Effort: 4
  • 10 reps at 70 lbs. Effort: 5
  • 8 reps at 80 lbs. Effort: 6
  • 6 reps at 90 lbs. Effort: 7
  • 12 reps at 80 lbs. Effort: 8
  • 12 Floor Crunches. Effort: 8
  • 12 Bent-Knee Raises. Effort: 9

Quads: Lower weight on the Power Squats; form is way off. Try 90 pounds.

Abs: Add another 10 pounds on Ab Machine.