BFL, week 7, day 1: lower-body

[avram]

OK, I’m back. I blew off exercising last Friday, declared two days off, ate too much, and gained back a few pounds. I generally have this trouble after a month or so of working out hard. But I think I can kick it, and get back on schedule, rather than just blowing it off entirely and turning back into a slug. Once I actually got my lazy ass into the gym I started feeling enthusiastic about it again.

• Weight: 268.5
• Total time: 40 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: 6
  • 6 reps at 80 lbs. Effort: 7
  • 12 reps at 70 lbs. Effort: 8
  • 12 reps at 100 lbs. Effort: 9
• Hamstrings (Lying Leg Curls, Lunges 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 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: 5
  • 10 reps at 120 lbs. Effort: 5
  • 8 reps at 140 lbs. Effort: 6
  • 6 reps at 160 lbs. Effort: 7
  • 12 reps at 140 lbs. Effort: 8
  • 12 reps with 15-lb weight. Effort: 7 with left/9 with right
• Abs (Ab Crunch Machine, Bent-Knee Leg Raises for last set:
  • 12 reps at 0 lbs. Effort: 4
  • 10 reps at 15 lbs. Effort: 5
  • 8 reps at 20 lbs. Effort: 5
  • 6 reps at 25 lbs. Effort: 6
  • 12 reps at 20 lbs. Effort: 7
  • 12 Bent-Knee Leg Raises. Effort: 8

Add 10 pounds to Leg Extensions, Lying Leg Raises and the Lying Liars Who Raise Them. Add 20 to Standing Calf Raises.

Form felt better on Power Squat machine. Stay at 100 pounds for now.

Abandon Ab Crunch Machine — it pinches my back, and doesn’t feel like it’s giving me a good workout. Go back to Abdominal Machine on the second floor, progression: 70-80-90-100-90.