A-1-Quads & Calves (3)

3rd round of the A-Cycle begins!

I performed intervals yesterday on my off-day from weights. (1 of 3) I'm trying to figure out how and when I'll fit the next two sessions this week. Possibly split one session with my chest workout tomorrow.

Tonight's leg workout was productive. Went heavier with the lunges having worked up to 60 lbs. and went heavier with the hack squat (up to 500 lbs.) and finally the leg extensions (at 200 lbs.)

I'm finally able to perform single leg calf raises. What a relief.

Previous Workout:

Duration: 57:18
Calories: 692
Average Heart Rate: 149 bpm (79% MHR)
Maximum Heart Rate: 215 bpm (114% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 49:28
Calories: 464
Average Heart Rate: 127 bpm (67% MHR)
Maximum Heart Rate: 163 bpm (86% MHR)
Fat Percentage of Calories: 25%

Hack Squat
3 warms
450 lbs. x 8 reps.
500 lbs. x 8 reps.
500 lbs. x 8 reps.

Walking Dumbbell Lunge
2 warm
50 lbs. x 10 reps.
55 lbs. x 10 reps.
60 lbs. x 10 reps.

Leg Extension
185 lbs. x 10 reps.
185 lbs. x 10 reps.
200 lbs. x 10 reps.

Squat
225 lbs. x 12 reps.
225 lbs. x 12 reps.
225 lbs. x 12 reps.

Calf Singles
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.
30 lbs. x 20 reps.