We took off for a (very) late lunch and did 10 minutes on the elliptical (at resistance 12) followed by a pretty brutal leg workout. But you’re not interested in the timing, just the weights, so here they are, with sets of three:

Seated leg press: 200 lbs (+20 from last week)
Single leg lifts (hamstrings): 90 lbs
Single leg extensions (quads): 80 lbs
Seated calf raises: 180 lbs (+40 from last week)
Standing calf raises: 280 lbs

Alright, the seated calf raises were a bitch. I normally do single-leg here as well, but someone had left four plates on the machine and Jason and I got into the “Hey, I could do that,” discussion. So I did ‘em, but I used both legs. Still, last week I did 70lb singles, so I figure each leg still did more than that! On the leg press, I did one set with my feet low, then one at about the middle of the board, then one high - working different muscle groupings every time.

Adductors (legs together): 200 lbs
Abductors (legs apart): 200 lbs

Maxing both machines now. On my third set at this weight, I could only complete eight on each series. I’m alright with that.

Lunges: 2 sets of 25 steps with 25 lbs in each hand

Ouch! Those hurt. We need to do them more often. One of the trainers, Jay, recommended that we do straight-leg lunges - you don’t come down as far, and the rear leg stays straight - he said that they really work your glutes. We’ll do that next time to see, either solo or with the traditional ones. Got to get those buns of steel, you know.

Oblique crunches: 3 sets of 10 with 10 lbs in each hand

Good pain. Good workout, actually.

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