BFL, week 10, day 2: lower-body

[avram]

OK, I blew off my workout yesterday. Lost another pound anyway; I’m down three and a half from Sunday, even though I broke discipline and had a shrimp parmesan hero for lunch (with garlic bread) after walking up to the Hoboken Barnes & Noble to see if they had Cory Doctorow’s new short story collection (they didn’t; I got a very weird manga paperback and an old Bruce Sterling novel as consolation). Confirms my suspicion that the eight pounds was mostly carb-and-water weight.

• Weight: 266.5
• 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 15-lb weights. Effort: 8
• Calves (Seated Calf Raises, Standing Calf Raises for last set):
  • 12 reps at 45 lbs. Effort: 4
  • 10 reps at 70 lbs. Effort: 5
  • 8 reps at 95 lbs. Effort: 7
  • 6 reps at 120 lbs. Effort: 9
  • 12 reps at 95 lbs. Effort: 8
  • 12 reps at 180 lbs. Effort: 8
• Quads (Leg Press, Leg Extensions for last set):
  • 12 reps at 205 lbs. Effort: 5
  • 10 reps at 230 lbs. Effort: 6
  • 8 reps at 255 lbs. Effort: 7
  • 6 reps at 280 lbs. Effort: 8
  • 12 reps at 255 lbs. Effort: 9
  • 12 reps at 80 lbs. Effort: 9
• Abs (Abdominal Machine, Bent-Knee Leg Raises for last set):
  • 12 reps at 80 lbs. Effort: 4
  • 10 reps at 90 lbs. Effort: 6
  • 8 reps at 120 lbs. Effort: 7
  • 6 reps at 140 lbs. Effort: 8
  • 12 reps at 120 lbs. Effort: 9
  • 12 Raises. Effort: 8

Screwed up the progression on the Ab Machine. Remember: start at 80, add 20 each step. Or maybe start at 90?

Pop Leg Extensions up to 90 next time.