(LegPress)8PLx4x15 Good
(235#RDL)5x8 Weight bump. Very good
(35#LegExt)3x10
(55#LegCurl)3x10 Weight bump
(LegRaise)3x15
50 mins + 20 w/u = 70 mins
Warmed up well on the treadmill and did warmup sets on leg press of 2Platesx20, 4PLx15, 6PLx15 and then did 8plates 4x15 for my working sets. 6 plates didn't feel quite as easy warming up as the last WO, but I went with 8 plates anyway and glad I did. These felt good. Started sets every 2.5 minutes, so did that work in 10 mins, but rested a good couple of 3-4 minutes before moving into Romanian Deadlifts.
I warmed up on RDL w/ 135# and then 185#. I bumped the working set weight to 235#'s today and it felt really good. I was considering doing one additional heavier set of 5 reps, but lower back has been a little tender, so I played it safe. Very good work. Some issues with calluses that I need to shave off tomorrow.
Finished off the WO with one-legged leg extension and then leg curls (bumped weight by 5#'s on leg curls). Leg curls were supersetted w/ leg raises. I did hanging leg raises today. These seem to work better than using the captain chair, but they are just hell on my elbows and shoulders. Another very solid lower WO.
Nutrition:
I weighed 176.8 this morning. Fairly good nutrition day today.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 229 | 378 | 36 | 2,763 |
| Calories | 914 | 1511 | 320 | 2,745 | |
| Percent | 33% | 55% | 12% | ` |
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