A-1-Quads & Calves (1)

Back to the beginning of my rotation of workouts. I'm looking forward to seeing where I have improved with certain lifts since the last time I went through this particular cycle back in April.

I went heavier with the Leg Extensions and the Barbell Lunge but remained the same with the Squat.

For the squat, while I felt strong and stable performing them, I did begin to notice some pressure on the area of the lower back that I strained back in February. (I know. I thought it'd be healed by now) So, I didn't push it beyond 315 lbs. for my last working set.

With the barbell lunge, I was able to best previous poundages for each working set and finally working up to 135 lbs. when performing these. Also, when I first began these back in March/April, I recall getting particularly winded after these. Not so much anymore. A very good thing.

Rounding out the rest of the workout was the dumbbell sumo squat where I certainly can't go any more heavier than I am as 120 lbs. is the heaviest dumbbell at the gym and the single calf raises. The weights I used remained the same but got in a little less reps overall but my calves still felt like they were getting inflated like a balloon towards the end.

Excellent workout!

Previous Workout:

Duration: 51:20
Calories: 468
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 157 bpm (83% MHR)
Fat Percentage of Calories: 28%


Today's Workout...

Duration: 1:12:06
Calories: 598
Average Heart Rate: 119 bpm (63% MHR)
Maximum Heart Rate: 150 bpm (79% MHR)
Fat Percentage of Calories: 32%


Leg Extension
2 warms
200 lbs. x 10 Reps./200 lbs. x 10 reps.-PREVIOUS
215 lbs. x 10 Reps./200 lbs. x 10 reps. (+15 lbs.)

Squats
3 warms
245 lbs. x 8 Reps./245 lbs. x 8 reps.-Previous
265 lbs. x 8 Reps./265 lbs. x 8 reps.-Previous
275 lbs. x 8 Reps./275 lbs. x 8 reps.-Previous
315 lbs. x 6 Reps./315 lbs. x 6 reps. -Previous

Bar Lunge
1 warm
125 lbs. x 10 Reps./115 lbs. x 10 reps. (+10 lbs.)
125 lbs. x 10 Reps./115 lbs. x 10 reps. (+10 lbs.)
135 lbs. x 10 Reps./125 lbs. x 10 reps. (+10 lbs.)

Sumo DB Squat
120 lbs. x 12 reps. (No Change)
120 lbs. x 12 reps. (No Change)
120 lbs. x 12 reps. (No Change)

Calf Singles on Calf Extension Machine
60 lbs. x 20 reps.
60 lbs. x 15 reps.
60 lbs. x 15 reps.
60 lbs. x 15 reps.
60 lbs. x 15 reps.

Steady State Cardio....

30 Minutes on Stationary Bike