5/7 Training (Saturday)

Quads

Exercise 1: Front squat w/swiss ball - Set 1: 12 reps/50 lbs (warm); Set 2: 12 reps/60 lbs (warm); Set 3: 10 reps/80 lbs; Set 4: 10 reps/90 lbs; Set 5: 8 reps/100 lbs; Set 6: 8 reps/110 lbs

Exercise 2: Leg extension - Set 1: 10 reps/120 lbs (warm); Set 2: 10 reps/135 lbs (warm); Set 3: 10 reps/165 lbs; Set 4: 10 reps/190 lbs

Exercise 3: Seated leg-press machine - Set 1: 10 reps/120 lbs (warm); Set 2: 10 reps/190 lbs; Set 3: 10 reps/220 lbs; Set 4: 10 reps/250 lbs

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

Calves

Standing calf raise - 15 reps/50 lbs; Set 2: 12 reps/50 lbs; Set 3: 13 reps/50 lbs; Set 4: 15 reps/50 lbs

Abs

Torso twist - Set 1: 10 reps/70 lbs; Set 2: 10 reps/70 lbs

Cardio

Elliptical - 30 minutes (avg HR: 109 bpm/max HR: 143 bpm)