BFL, week 9, day 1: lower-body

[avram]

• Weight: 267
• Total time: 46 minutes
• 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 20-lb weights. Effort: 9
• 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 95 lbs. Effort: 7
  • 6 reps at 120 lbs. Effort: 8
  • 12 reps at 95 lbs. Effort: 9
  • 12 reps at 160 lbs. Effort: 8
• Quads (Leg Press, Leg Extensions for last set):
  • 12 reps at 180 lbs. Effort: 4
  • 10 reps at 205 lbs. Effort: 5
  • 8 reps at 230 lbs. Effort: 6
  • 6 reps at 255 lbs. Effort: 7
  • 12 reps at 230 lbs. Effort: 8
  • 12 reps at 80 lbs. Effort: 9
• Abs (Abdominal Machine, Bent-Knee Leg Raises for last set):
  • 12 reps at 90 lbs. Effort: 4
  • 10 reps at 100 lbs. Effort: 6
  • 8 reps at 110 lbs. Effort: 7
  • 6 reps at 120 lbs. Effort: 8
  • 12 reps at 110 lbs. Effort: 9
  • 12 Raises. Effort: 8

Screwed up Abs progression — start at 80, go up by 20 pounds.

Start Leg press at 205 next time, and go to 180 on Standing Calf Raises.