LBWO 3/14/03
C1 W4 D26-5 min. stationary bike for warm-up

QUADRICEPS:
Leg Press
-12 x 4.5 plates; 10 x 5; 8 x 5.5; 6 x 6; 12 x 5.5
Quad extension
-12 x 3 plates...increase by 2.5 lbs. next time

HAMSTRINGS:
Lying Leg Curl
-12 x 3 plates; 10 x 3.5; 8 x 4; 6 x 4.5; 12 x 4
Seated Leg Curl
-12 x 8 plates

ABDUCTORS:
Abductor machine
-12 x 40 lbs.; 10 x 50; 8 x 60; 6 x 70; 12 x 60
Multi-hip - abductors
-12 x 5 plates, each leg

ADDUCTORS:
Adductor machine
-12 x 40 lbs; 10 x 50; 8 x 60; 6 x 70; 12 x 60
Multi-hip - adductors
-12 x 4 plates, each leg

I'm going to lay off the calf exercises until my shin spints heal a bit. Since this is almost the end of the first four weeks, I'm going to start doing abs on cardio days, and continue doing abductors/adductors every other LBWO. Meeting with a trainer at the gym this evening to go over some new exercises for the 2nd four weeks.