BFL: lower-body

[avram]

Gaining back a pound and a half in the middle of the week was only a bit weird. Losing a pound and a half on my day off was very weird.

• Weight: 260
• Total time: 42 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: 9
  • 12 reps with pair of 20-lb weights. Effort: 7
• Calves (Seated Calf Raises, Standing Calf Raises for last set):
  • 12 reps at 70 lbs. Effort: 5
  • 10 reps at 90 lbs. Effort: 6
  • 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
• Abs (Abdominal Machine, Bent-Knee Leg Raises for last set):
  • 12 reps at 70 lbs. Effort: 4
  • 10 reps at 80 lbs. Effort: 5
  • 8 reps at 90 lbs. Effort: 6
  • 6 reps at 100 lbs. Effort: 7
  • 12 reps at 100 lbs. Effort: 8
  • 12 Raises. 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

Next time: Need more poundage. Try 300 for the Standing Calf Raises, start at 80 on the Ab Machine, try 110 on the Leg Extensions.