Hardcore leg day!
So today I wanted to utilize my two hours limit at the gym. I have a limit because the daycare at my gym will only watch kids for a two hour max. I started with legs….
Smith machine squats. A 45lb on each side.(how much does the bar weight.?) Anyways I do circuits so I did those 4 times for 5 reps, (keep in mind the circuit)
Leg press with 160lbs, Not sure if I add any weight for the platform. I did 4 sets of 10
Leg extension 70lbs, I did 4 sets of 20 (again keep in mind the circuit)
Body squats. I use a 45lb bar and add 10 lbs to each side 4 sets of 30
High and close foot placement leg press (to work hammies) 3 sets of 10 at 160lbs
Lying leg curls 85lbs 3 sets of 10
Dumbells deadlifts holding 50lbs 3 sets of 10 ( still circuiting)
Seated calf raises 70lbs 3 sets of 10
standing bodyweight calf raises 3 Sets of individual leg and 3 sets of both legs
3 sets of 15 incline crunches
3 sets of 20 lying leg extensions
3 sets of 30lb weighted cables oblique crunches
3 sets of hanging leg raises (straight leg) 1to the front one to each side = one rep
3 sets of hyprextensions holding a 25lb weight
3 setsof abs pull down with 57lb on cable. ( the ones where you get down o9n your knees and pull down to your knees.
Then off to cardio. Ten Hiit min on bike then 5 on stairstepper.
then my kids went running thru the gym with the daycare lady chasing them, so I figured I better go!
Feel great tho!
