3/7 Training (Monday)

Quads

Exercise 1: Leg extension (double leg) - Set 1: 12 reps/80 lbs (warm); Set 2: 12 reps/110 lbs (warm); Set 3: 10 reps/190 lbs; Set 4: 10 reps/220 lbs

Exercise 2: Smith squat - Sets 1&2: 10 reps/135 lbs (warm); Set 3: 8 reps/185 lbs;
Set 4: 4 reps/225 lbs; Sets 5&6 (superset): 4 reps/225 lbs - 8 reps/135 lbs

Exercise 3: Smith bar lunge - Sets 1, 2 & 3: 10 reps/45 lbs x 3

Exercise 4: Sumo squats w/DB - Sets 1, 2 & 3: 10 reps/70 lbs x 3

Calves

Exercise 1: Standing calf raise - Sets 1, 2 & 3: 10 reps/70lbs x 3

Abs

Cable pulldown - Set 1: 10 reps/80 lbs; Set 2: 15 reps/100 lbs; Set 3: 15 reps/100 lbs

Cardio

Elliptical - 29 minutes (115 avg heart rate/128 peak)

Comments

I felt much weaker on squats and lunges tonight compared to previous week. I didn't sleep well Sunday night and I also drank on Saturday night which could have contributed.

3/7 morning weight: 178 lbs