BFL, week 8, day 2: lower-body

[avram]

Yeah, I skipped yesterday’s cardio workout.

Got up late today, so I got up and ran some errands in the afternoon, eventually getting to my workout around 6 PM. The gym was more crowded than usual, of course. Another reason to get this done in the mornings.

Had a kinda blah workout. Not a single 10; in fact, every one of the exercises that is supposed (in the ideal BFL workout) to yield a 10 just hit level 8, not even 9. I’ve got some idea of how I could fiddle with the Power Squats to get a better workout from them, but there’s pretty much nothing I can do with, say, the Lunges.

I noticed that the upper floor has both Seated Leg Extension and Seated Leg Press machines. I may move my quads workout upstairs.

• Weight: 265
• Total time: 47 minutes (I had to wait for someone to finish with the Ab Machine)
• 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: 8
• 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 70 lbs. Effort: 6
  • 8 reps at 90 lbs. Effort: 7
  • 6 reps at 100 lbs. Effort: 8
  • 12 reps at 90 lbs. Effort: 8
  • 12 reps at 140 lbs. Effort: 8
• Abs (Abdominal Machine, Bent-Knee Leg Raises for last set):
  • 12 reps at 80 lbs. Effort: 5
  • 10 reps at 90 lbs. Effort: 6
  • 8 reps at 100 lbs. Effort: 7
  • 6 reps at 120 lbs. Effort: 8
  • 12 reps at 100 lbs. Effort: 8
  • 12 Raises. Effort: 8