C-1-Quads and Calves (2)

Happy memorial day!

I woke up this morning to thunder and pouring rain. By the time, I had left the gym, the sun was out in full blast. Let's hope it holds up. Now, onto the workout...

I led off with a lighter weight on the front squats for more reps and worked up to 185 lbs. for my last working set. I increased weight in the leg press and handled more weight with the walking lunges for 2 of the 3 working sets. I love walking lunges but of course, I think I mentioned that already. The cardiovascular benefits to it is a PLUS!

and lastly, a lactic acid overload with high-rep calf raises. Led off with lighter weight than last week and remained at that weight to intensely get to the low end of prescribed rep range where at rep 15 was when I would begin to feel that immense burn!

Great workout as usual to start off the week!

Previous Workout:

Duration: 52:08
Calories: 449
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 159 bpm (84% MHR)
Fat Percentage of Calories: 29%

Today's Workout...

Duration: 49:37
Calories: 442
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 160 bpm (85% MHR)
Fat Percentage of Calories: 27%

Front Squats
3 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 6 reps.

Leg Extension
1 warm
185 lbs. x 10 reps.
185 lbs. x 10 reps.

Leg Press
450 lbs. x 10 reps.
450 lbs. x 10 reps.
540 lbs. x 10 reps.

Walking Dumbbell Lunge
45 lbs. x 12 reps.
50 lbs. x 12 reps.
50 lbs. x 12 reps.

High-Rep Seated Calf Raises
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 25 reps.
35 lbs. x 26 reps.

Steady State Cardio on...

30 minutes

Stationary Bike
StepMill
Treadmill