PreviousWed Dec 30Glutes, Lats, Upper Abs, Upper Back, Obliques, Lower BackNextSun Jan 3Traps, Triceps, Side Delts, Upper Abs, Front Delts

Fri Jan 1 2016 1:44 PM

  • Quads (4p, 1s)
  • Glutes (1p, 4s)
  • Hamstrings (3p)
  • Calves (2p)
  • Upper Abs (1p)
  1. Barbell Lunges
  2. Exercise Ball Crunch
  3. Hack Squat
  4. Leg Extensions
  5. Leg Press
  6. Lying Leg Curls
  7. Seated Calf Raise
  8. Seated Leg Curl
  9. Smith Machine Squat
  10. Standing Calf Raise
  11. Stiff-Legged Barbell Deadlift
Barbell Lunges
F1-1-163 sets
45 lb
16
45 lb
16
45 lb
16
PR: 0
Stationary
Exercise Ball Crunch
F1-1-163 sets
0 lb
30
0 lb
30
0 lb
30
PR: 50 × 30 (3 days ago) [0%]
Hack Squat
F1-1-164 sets
135 lb
10
215 lb
10
235 lb
10
255 lb
10
PR: 140 × 10 (264 days ago) [182%]
Leg Extensions
F1-1-164 sets
150 lb
12
170 lb
12
190 lb
12
190 lb
12
PR: 205 × 12 (15 days ago) [93%]
Leg Press
F1-1-164 sets
175 lb
15
190 lb
17
205 lb
20
220 lb
20
PR: 630 × 6 (699 days ago) [35%]
Lying Leg Curls
F1-1-163 sets
40 lb
20
50 lb
20
60 lb
20
PR: 130 × 8 (69 days ago) [46%]
Unilateral
Seated Calf Raise
F1-1-164 sets
90 lb
20
180 lb
12
270 lb
8
180 lb
12
PR: 225 × 1 (792 days ago) [120%]
Seated Leg Curl
F1-1-163 sets
50 lb
10
60 lb
10
70 lb
10
PR: 160 × 7 (306 days ago) [44%]
Unilateral
Smith Machine Squat
F1-1-165 sets
135 lb
10
155 lb
10
175 lb
10
195 lb
10
215 lb
10
PR: 175 × 8 (3 days ago) [123%]
Standing Calf Raise
F1-1-163 sets
140 lb
12
190 lb
10
230 lb
10
PR: 450 × 12 (293 days ago) [51%]
Stiff-Legged Barbell Deadlift
F1-1-163 sets
135 lb
10
155 lb
10
175 lb
10
PR: 155 × 10 (913 days ago) [113%]