4/30 Training (Saturday)

Quads

Exercise 1: Front squat w/swiss ball - Sets 1&2: 12 reps x2 (warm); Sets 3, 4, 5, 6: 10 reps/70 lbs x4

Exercise 2: Leg extension - Set 1: 10 reps/115 lbs (warm); Set 2: 10 reps/135 lbs (warm); Set 3: 10 reps/160 lbs; Set 4: 10 reps/180 lbs

Exercise 3: Seated machine leg press - Set 1: 10 reps/120 lbs (warm); Set 2: 10 reps/160 lbs; Set 3: 10 reps/180 lbs; Set 4: 10 reps/220 lbs

Exercise 4: Walking lunge - Sets 1, 2, & 3 - 21 steps/10 lb x3

Calves

Standing calf raise - Set 1: 10 reps/50 bs; Set 2: 15 reps/50 lbs; Set 3: 15 reps/50 lbs; Set 4: 15 reps/50 lbs; Set 5: 10 reps/50 lbs

Cardio

Elliptical - 30 minutes (avg HR: 118/max HR: 138)