4/25 Training (Monday)

Morning weight: 175 lbs
First work out in 8 days (had a cold and injured back playing golf)

Quads

Exercise 1: Front barbell squat leaning on swiss ball - Set 1: 12 reps/40 lbs (warm); Set 2: 12 reps/60 lbs (warm); Set 3: 10 reps/80 lbs; Set 4: 8 reps/100 lbs; Set 5 :10 reps/110 lbs; Set 6: 10 reps/110 lbs
(First time doing front squats in 8+ years-maybe more! Used to be a staple of my workout routine)

Exercise 2: Leg extension - Set 1: 10 reps/110 lbs (warm); Set 2: 10 reps/130 lbs (warm); Set 3: 10 reps/150 lbs; Set 4: 10 reps/170 lbs

Exercise 3: Life Fit seated leg press - Set 1: 10 reps/110 lbs (warm); Set 2: 10 reps/150 lbs; Set 3: 10 reps/170 lbs; Set 4: 10 reps/190 lbs

Exercise 4: Walking lunge - Sets 1, 2, 3 & 4: 18-20 steps x 4
(will walk with DB or medicine ball next time)

Calves

Standing calf raise -Set 1: 20 reps/50 lbs; Set 2: 20 reps/50 lbs; Set 3: 20 reps/40 lbs; Set 4: 15 reps/40 lbs; Set 5: 12 reps/30 lbs
(yes, calves were burning!)

Cardio

Elliptical - 30 minutes (avg HR: 122 bpm; max HR: 141 bpm)