Lower-body workout

[agrumer]

Gym’s still missing that other 20-lb dumbbell. I still forgot to mention it on my way out.

• Weight: 287
• Total time: 49 minutes
• Hamstrings (Lying Leg Curls, Lunges for last set):
  
  • 12 reps at 70 lbs. Effort: 6
  • 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 15-lb weights. Effort: 8
• Calves (Seated Calf Raises, Standing Calf Raises for last set):
  
  • 12 reps at 65 lbs. Effort: 4
  • 10 reps at 70 lbs. Effort: 5
  • 8 reps at 115 lbs. Effort: 6
  • 6 reps at 140 lbs. Effort: 7
  • 12 reps at 115 lbs. Effort: 8
  • 12 reps at 280 lbs. Effort: 8
• 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, might have been a 10 if I hadn’t paused after 8.
• Abs (Abdominal Machine, Bent-Knee Leg Raises for last set):
  
  • 12 reps at 80 lbs. Effort: nn
  • 4 or 5 reps at 90 lbs, then I cramped up.

Notes: Tried shifting position a bit in the Ab Machine, made sure I was working my abs, not my back. Seems to have worked.

Also, pay goddamn attention setting the weights up. Don’t set the Seated Calf Raises machine up with the progression for the Lying Leg Curls.