Thursday 11/12

PM Training - Legs & Abs
Warmup:
ATG Squats w/std bar: 40lbs added - 2x10; 50lbs added - 2x10; 60lbs added - 2x8; 70lbs added - 1x8 (whew! These were tough!)

Superset:
Seated calf raise: 95lbs - 1x20; 100lbs - 2x20
Lunges w/std bar: 30lbs added - 1x8 each side; 40lbs added 2x8 each side
Sumo DB squat, heels on plate: 65lb DB - 4x10
Heavy calf press on leg sled: 715lbs - 1x16; 735lbs - 2x16, 1x15
Leg press on leg sled: 395lbs - 2x8; 415lbs - 1x7, 2x8
Seated leg curls: 100lbs - 1x10; 110lbs - 3x8
Hip Abductor: 235lbs - 3x8
Leg Exts: 130lbs - 4x10
Hip Adductor: 220lbs - 3x8
Hanging leg raises: 3x15
Cable rope crunch: 70lbs - 3x10

**I finally got to use the leg sled in the order you see above as 1 guy was using it thru all of my beginning moves......He had 3 45lb plates on each side so I told him to leave them on....I think he asked me about 4 times if I was sure.....ummmmm, yes I'm sure!!

Ended up stealing my husband's trail mix from him last nite....so macros are my best guess.....it's gone, so won't be buying more of it.....

Macros:
Cals: 1,963
Fat: 56.2g/25%
Carbs: 182.8g/35%
Fiber: 21.4g
Net carbs: 161.4g
Protein: 152.5g/32%