5/12 Training (Thursday)

Quads

Exercise 1: Front squat w/swiss ball - Sets 1&2: 10 reps/70 lbsx2 (warm); Set 3: 10 reps/80 lbs; Set 4: 8 reps/90 lbs; Set 5: 10 reps/110 lbs; Set 6: 8 reps/110 lbs

Exercise 2: Leg extension - Set 1: 11 reps/120 lbs (warm) toe in; Set 2: 10 reps/140 lbs (warm) toe out; Set 3: 10 reps/175 lbs (straight); Set 4: 8 reps/210 lbs (straight); Set 5 (superset): 8 reps (toe in)/6 reps (toe out)/150 lbs

Exercise 3: Seated leg machine press (single leg)- Set 1: 10 reps/30 lbs (warm); Set 2: 10 reps/50 lbs; Set 3: 10 reps/70 lbs; Set 4: 10 reps/90 lbs

Exercise 4: Walking lunge - Sets 1, 2&3: 20 steps/12 lb med ball x3

Calves

Standing calf raise - Set 1: 11 reps/50 lbs; Set 2: 15 reps/50 lbs; Set 3: 14 reps/50 lbs; Set 4: 12 reps/50 lbs

Cardio

Stationary bike - Interval training: 16 minutes (avg HR: 125 bpms/max HR: 150 bpms)