February 14, 2014 – Week 4, Day 2

Dynamic Warm-ups

Dumbbell Front Squats
30x3
60x3
90x3
120x12
120x12
120x12
120x12
120x12

Leg Extensions
230x12
240x12
250x12
260x12
270x12

Lying Leg Curls
125x12
130x12
135x12
140x12
145x12

Standing Cable Rope Abs
170x17

26 Minutes of Stretching

Comments: Snow closed down everything so this workout was pushed back a day. This is supposed to be the last session of doing dumbbell squats. Getting better at them and it will be interesting to see what all the leg work volume will do for real squats. Leg extensions continue to improve. I was going to do 5lbs jumps but with people rudely jumping in between sets, I went with 10lbs. Getting near my limit on these haha. Leg curls kind of a mixed feeling here. The angled bench provides some traction for my hips and lower back but I'm not sure if that is helping or aggravating it. I prefer the lying style to standing or seated as I can feel it in the hamstrings more and I also can't max out the machines. Finished up with abs and stretching.