BFL, week 11, day 1: lower-body

[avram]

• Weight: 266.5
• Total time: 43 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: 8
• Calves (Seated Calf Raises, Standing Calf Raises for last set):
  • 12 reps at 55 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 200 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: 8
  • 12 reps at 90 lbs. Effort: 9
• Abs (Abdominal Machine, Bent-Knee Leg Raises for last set):
  • 12 reps at 80 lbs. Effort: 5
  • 10 reps at 100 lbs. Effort: 6
  • 8 reps at 120 lbs. Effort: 7
  • 6 reps at 140 lbs. Effort: 9
  • 12 reps at 120 lbs. Effort: 9
  • 12 Raises. Effort: 8

Calves: Need still more weight on the Standing Raises! 250, perhaps?

Perhaps time to increment the Lying Leg Curls. Try starting at 70 pounds next time.