Legs 1-7-09
Bodyweight Sissy Squats 3 x 15
Front Squat Machine 12(450lbs) 12(550) 12(550) 15(600)
Barbell Squats 3 x 8 (225lbs) butt to ankles
Abduction Machine 10(90lbs) 15(70) 15(70) 10(90)
Adduction Machine 15(55lbs) 12(70) 12(70)
1 Legged Seated Presses 7 x 10-12(150lbs) 30 sec. rest periods
Lying Leg Curls 15(75lbs) 12(95) 10(115) 10(120) 8(135)
1 Legged Standing Leg Curls 7 x 10 (45lbs) 30sec rest periods
Seated Calf Raises 15(90lbs) 12(115) 12(125) 10(135)
Donkey Calf Raises 4 x 15(400lbs)
Cable Crunches 15(100lbs) 15(150) 10(200) 10(200)
5 min stairmaster and 10 min stretch
