Workout: (LA Fitness)
(LegPress)6PLx15,8PLx4x15 V. Good
(225#RDL)5x8 Great
(35#LegExt)3x10
(50#LegCurl)3x10
(LegRaise)3x15
(Crunch)12,12,8,8,8,8
61 mins + 20 w/u = 81 mins
Warmed up well on the treadmill and did warmup sets on leg press of 2Platesx15, 4PLx10, 6PLx16 and then did 8plates 4x15 for my working sets. I was planning on working sets w/ 6 plates today, but that first set felt really easy so I counted it as a w/u set and did working sets w/ 8. These felt good. I had to work the last 2 sets, but getting 15 reps wasn't too bad, and I kept sets starting every 2 mins...so fairly short rests.
I warmed up on RDL w/ 135# and then 185#. I skipped the planned set at 205#'s and just went to 5 working sets of 8 reps at 225#'s. Felt great. Was going to bump up the weight, but I'll do that next time if they're feeling good. These two movements are the real work of this WO and they are taxing if done with heavy enough weights.
We did one-legged leg extension and then leg curls. Leg curls were supersetted w/ leg raises. Finished up the WO w/ some crunches. Very solid WO.
Nutrition:
I weighed 1746.4 this morning. Not bad after being away for Christmas and eating a lot for a week. We were really active the whole time though. Had 2 runs and 3 really good WO's at ironbound and some walks. Nice.
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