BFL: lower-body

[avram]

The lower-body continues to be the poor stepchild of my workout routines. Not a disaster, since my legs get a hefty workout just carrying my fat ass around, and my ab routine is pretty tough.

• Weight: 264
• Total time: 47 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: 8
  • 12 reps with pair of 25-lb weights. Effort: 9
• Calves (Seated Calf Raises, Standing Calf Raises for last set):
  • 12 reps at 55 lbs. Effort: 4
  • 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: 8
  • 12 reps at 240 lbs. Effort: 7
• 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: 8
  • 12 reps at 120 lbs. Effort: 9
  • 12 Raises. Effort: 7

Did Lunges with the 25-pounders because someone was using the 20s. Most of the added effort was in my arms, not my legs, so I don’t think it’s wise to make this a permanent change.