2/23 Training

Quads

Exercise 1: Leg extension (two-leg) - Set 1: 15 reps/ 50 lbs (warm); Set 2: 15 reps/70 lbs (warm); Set 3: 10 reps/170lbs; Set 4: 10 reps/205 lbs

Exercise 2: Smith squat - Set 1: 10 reps/95 lbs (warm); Set 2: 10 reps/135 lbs (warm);
Set 3: 185 lbs/6 reps; set 4: 6 reps/205 lbs

Exercise 3: Smith bar lunge - Set 1: 10 reps/45 lbs (warm); Set 2: 10 reps/55lbs;
Set 3: 10 reps/65 lbs; Set 4: 8 reps/70 lbs

Exercise 4: Sumo squats - Set 1: 10 reps/25 lbs; Set 2: 12 reps/40 lbs; Set 3: 12 reps/60 lbs

Calves

Exercise 1: Standing calf raise: Set 1: 12 reps/50 lbs; Set 2: 15 reps/70 lbs; Set 3: 12 reps/70 lbs; Set 4: 12 reps/70 lbs

Cardio: 20+ minutes on Elliptical (max heart rate: 153 bpm)