0) W/U ...thorough! Tsk Tsk!
1) SLDL's, 10-12 sets, be careful here, you had a hard back day, just mid to lower shin, (we use quarters for gr8ter ROM) concentrate on the contraction by queezing under your butt (glute/hamstrings) ....not the erectors, moderate w8, moderate reps
140 x 10
140 x 10
160 x 10
160 x 10
190 x 10
190 x 10
235 x 8 <--- swithed to alternating (left under Right over)
235 x 8
255 x 6(right under Left over)
285 x 4
295 x 4(Left under Right over)
2a) Leg extensions, 25, then, 35, then, 45, last set 55 reps
2b) Front 1 and 1/4 squats, go down, come up 1/4, go down, come all the way up = 1 rep, 4 sets, 6-8 reps
90 x 25----->135 x 8
90 x 35----->155 x 6<----OMG these are killing me
70 x 45----->175 x 4
Out of breath
70 x 55----->(195 x 4----->3 minute rest
225 x 6 PB (I think))
The set of 225 was not a 1 and 1/4, it was just full reps.
3a) Seated leg curls, 3 sets, 12 reps
3b) Seated Calf, 50, 75, 100 reps. LadyD did these at a plate, Dr J and I the first 2 sets at 2 plates, then a plate plus a quater...nice BURN!
90 x 12---->70 x 50
85 x 12---->70 x 75 omgosh burn and cramps
80 x 12---->40 x 100 no cramps, that last 10 were SLOW and rough; but full.
4)Standing Smith Calf raise Was supposed to be--->
Free Motion calves or equivalent....4 sets 15-20 reps
315 x 20 PB
365 x 14PB I had a 15th in me, but the machine was hopping around. I should have racked extra 45's on the bottom.
365 x 12
255 x 25
GREAT work out
I stretch and hung/swung on the WG pull up bar for a while b4 I left; cover ed in sweat.
