BFL, week 7, day 5: lower-body

[avram]

Came real close to not exercising today. It was a string of excuses — got up late, was hungry so ate, I could skip today and do the lower-body workout tomorrow, etc. Finally I summoned up the willpower and went out and did it. The gym’s a bit emptier at 3 PM, I didn’t have to compete for any of the machines.

• Weight: 267.5
• Total time: 43 minutes
• Quads (Leg Extensions, Power Squats for last set):
  • 12 reps at 60 lbs. Effort: 5
  • 10 reps at 70 lbs. Effort: 6
  • 8 reps at 80 lbs. Effort: 7
  • 6 reps at 90 lbs. Effort: 8
  • 12 reps at 80 lbs. Effort: 9
  • 12 reps at 110 lbs. Effort: 9
• Hamstrings (Lying Leg Curls, Lunges for last set):
  • 12 reps at 60 lbs. Effort: 5
  • 10 reps at 70 lbs. Effort: 6
  • 8 reps at 80 lbs. Effort: 7
  • 6 reps at 90 lbs. Effort: 8
  • 12 reps at 80 lbs. Effort: 9
  • 12 reps with pair of 15-lb weights. Effort: 8
• Calves (Seated Calf Raises, Standing Calf Raises for last set):
  • 12 reps at 45 lbs. Effort: 5
  • 10 reps at 55 lbs. Effort: 6
  • 8 reps at 70 lbs. Effort: 7
  • 6 reps at 90 lbs. Effort: 8
  • 12 reps at 70 lbs. Effort: 9
  • 12 reps at 160 lbs. Effort: 9
• Abs (Abdominal Machine, Bent-Knee Leg Raises for last set):
  • 12 reps at 70 lbs. Effort: 4
  • 10 reps at 80 lbs. Effort: 5
  • 8 reps at 90 lbs. Effort: 6
  • 6 reps at 100 lbs. Effort: 7
  • 12 reps at 90 lbs. Effort: 8
  • 12 Raises. Effort: 9

Add 10 pounds to Seated Calf Raises, Ab Machine next time.