BFL: Lower-body

[avram]

This workout schedule was a good idea; I’m getting to work more awake even though I’m waking up an hour earlier.

I’ve clearly lost some capability over the past few months, but I expect it’ll come back quick enough.

• Weight: 260
• Total time: Forgot to keep track
• Hamstrings (Lying Leg Curls, Lunges for last set):
  • 12 reps at 70 lbs. Effort: 6
  • 10 reps at 80 lbs. Effort: 7
  • 8 reps at 90 lbs. Effort: 8
  • 6 reps at 100 lbs. Effort: 9
  • 12 reps at 80 lbs. Effort: 8
  • 12 reps with pair of 15-lb weights. Effort: 8
• Calves (Seated Calf Raises, Standing Calf Raises for last set):
  • 12 reps at 65 lbs. Effort: 6
  • 10 reps at 90 lbs. Effort: 7
  • 8 reps at 115 lbs. Effort: 8
  • 6 reps at 140 lbs. Effort: 9
  • 12 reps at 115 lbs. Effort: 8
  • 12 reps at 200 lbs. Effort: 7
• Quads (Leg Press, Leg Extensions for last set):
  • 12 reps at 205 lbs. Effort: 6
  • 10 reps at 230 lbs. Effort: 7
  • 8 reps at 240 lbs. Effort: 8
  • 6 reps at 250 lbs. Effort: 9
  • 12 reps at 230 lbs. Effort: 8
  • 12 reps at 90 lbs. Effort: 9
• Abs (Abdominal Machine, Bent-Knee Leg Raises for last set):
  • 12 reps at 60 lbs. Effort: 5
  • 10 reps at 70 lbs. Effort: 5
  • 8 reps at 80 lbs. Effort: 6
  • 6 reps at 90 lbs. Effort: 7
  • 12 reps at 90 lbs. Effort: 9
  • 12 Raises. Effort: 9

Note for next time: That was supposed to be 260 pounds on the Standing Calf Raises, not 200.