February 06, 2014 – Week 3, Day 2

Dynamic Warm-ups

Dumbbell Front Squats

50x3

80x3

110x12

110x12

110x12

110x12

110x12

Safety Squat Bar Step-Ups (24")

85x8/8

90x8/8

95x8/8

100x8/8

Leg Extensions

200x12

210x12

220x12

230x12

Standing Cable Rope Abs

170x16

23 Minutes of Stretching

Comments: Lower back felt achy the whole time. Legs have gotten used to the squat volume. I didn't go gung-ho on the step-ups as I remembered from last time how much stress they put on my back. These felt better than last time but definitely struggling with the last set. Leg extensions are coming back to me. I wasn't expecting the weight to be so easy so I kept adding weight. Last set felt like I was working. Finished up with abs and stretching.