A1 Quads and Calves (1)

Start of a new routine! ... on this day, Thursday, September 8, 2011! I can't wait!

This was leg workout was brutal! but I loved it!

Sets of Note:

205 lbs. for 8 reps with the front squat for the final working set!
55 lbs. (each hand) for 12 reps with the split squat for the final working set!

For the leg extensions and sumo squat, I can go no heavier than 245 lbs. (leg extensions....it's the ENTIRE STACK) and 120 lbs. (sumo squat....it's the heaviest dumbbell at my gym)

Looks like i'll be trying to beat my front squat and split squat numbers moving forward!

Previous Workout:

Duration: 1:44:35
Calories: 832
Average Heart Rate: 117 bpm (62% MHR)
Maximum Heart Rate: 164 bpm (87% MHR)
Fat Percentage of Calories: 32%

Today's Workout...

Duration: 52:56
Calories: 480
Average Heart Rate: 123 bpm (62% MHR)
Maximum Heart Rate: 159 bpm (87% MHR)
Fat Percentage of Calories: 28%

Leg Extensions
2 warms
245 lbs. x 10 reps.
245 lbs. x 10 reps.

Front Squat
2 warms
155 lbs. x 8 reps.
155 lbs. x 8 reps.
185 lbs. x 8 reps.
205 lbs. x 8 reps.

Sumo Squat
120 lbs. x 10 reps.
120 lbs. x 10 reps.
120 lbs. x 10 reps.

Split Squat
45 lbs. x 12 reps.
50 lbs. x 12 reps.
55 lbs. x 12 reps.

High-Rep Seated Calf Raises
60 lbs. x 20 reps.
60 lbs. x 16 reps.
60 lbs. x 16 reps.
60 lbs. x 15reps.
60 lbs. x 15 reps.

Steady State Cardio on...

35 minutes on the stationary bike