DSL was down all weekend, so this is my first chance to post this. Sunday was LBWO. Next LBWO I plan to swap angled calf raises for 1 legged calf raises for a week or two. I upped squats and leg extensions by 5 pounds. I did more floor crunches instead of twist ones, feels more effective. Abs have been burning and sore past few workouts!

QUADS
BB squats:
65 X 12
80 X 10
95 X 8
115 X 6
95 X 12
Leg extensions: 50 to failure

HAMSTRINGS
Straight leg deadlift:
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
DB Lunges: 20 to failure (still having trouble with these)

CALVES
Angled calf raise:
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
One leg calf raise: 30 to failure

ABS
Floor crunches 12/10/8/6/12/12
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Monday: Cardio. Yeck. Walking done at 3.3 mph.

Minutes
1-5: gradual incline increase of 2 each minute
6: 6 mph wind sprint (OW! Knees hurt too much)
7-9: gradual incline increase of 2 each minute
10: 6 incline max
11-13: gradual incline increase of 2 each minute
14: 6 incline max
15-18: gradual incline increase of 2 each minute
19: 7 mph wind sprint
20-21: 2-3 mph cool down

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Tuesday: UBWO. Yay!

CHEST:
BB bench press
75 X 12
85 X 10
95 X 8
110 X 6
95 X 12
DB flyes
20 X 12

SHOULDERS:
Seated DB press
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Side Raises
20 X 12

BACK:
Wide grip pulldown
40 X 12
45 X 10
50 X 8
55 X 6
50 X 12
Reverse grip pulldown
50 X 12

TRICEPS:
DB extension
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Close grip pushdown
50 X 12

BICEPS:
Standing DB curls
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Preacher curls
50 X 12