January 30, 2014 – Week 2, Day 2

Dynamic Warm-ups

Dumbbell Front Squats
50x3
100x12
100x12
100x12
100x12
100x12

Leg Extensions
155x12
160x12
185x12
195x12
205x12

Lying Leg Curls
80x12
90x12
100x12
110x12
120x12

Standing Cable Rope Abs
160x21

28 Minutes of Stretching

Comments: Knees felt a little achy going in to this session. Decided to just do the same weight for all sets since the heaviest dumbbell is 120lbs and it was suggested I go no heavier for this exercise. The weight is light enough that I can think during the set and feel where my form is lacking. I noted a few times were I wanted to drift forward and I'd correct it for the following rep. Legs were sore after the first set and I had four more to go. I only went up 20lbs on the leg extensions to start as last time I couldn't budge 200lbs. I think it was more that I'm not used to the exercise. I was planning to make small jumps but the weight was too easy. Made a 25lbs jump after having to wait while someone jumped on the machine while I was getting a drink of water. I did 10lbs from then on. Did the 10lbs jumps for lying leg curls as well. Not used to the machines so I imagine I'll be able to handle more weight shortly. Finished up the day with abs. Didn't remember if I kept my back support on or not last time so I just left it on to be on the safe side.