BFL: lower-body

[avram]

Goddamn, still no 10s on the lower-body workout. It’s like my legs and abs can soak up whatever punishment I give them. I mean, it’s still effort, a level-9 effort is nothing trivial; neither is a level-8. But I raised the bar on three of my muscle groups today, and still no 10s. My calf muscles seem especially tough.

Eh, there are far worse things that can go wrong with a workout. And somewhere down the line, I ought to come out of this with really great-looking legs.

• Weight: 264
• Total time: 44 minutes
• Hamstrings (Lying Leg Curls, Lunges for last set):
  • 12 reps at 70 lbs. Effort: 5
  • 10 reps at 80 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 with pair of 20-lb weights. Effort: 7
• Calves (Seated Calf Raises, Standing Calf Raises for last set):
  • 12 reps at 65 lbs. Effort: 4
  • 10 reps at 90 lbs. Effort: 5
  • 8 reps at 115 lbs. Effort: 7
  • 6 reps at 140 lbs. Effort: 8
  • 12 reps at 115 lbs. Effort: 8
  • 12 reps at 260 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 100 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
  • 9 reps at 120 lbs. Effort: 7
  • 6 reps at 140 lbs. Effort: 8
  • 12 reps at 120 lbs. Effort: 8
  • 12 Raises. Effort: 7