Sunday weights
This morning I got up and watched a bunch of my friends run the Schlotzskys 5K. That’s the second year in a row I haven’t run it, but it was still fun to watch. It looks like everyone had a pretty good day out there, and there were some pretty fast times. I went straight from there to the gym to get a workout in before I got distracted with anything else. I hadn’t been since last Tuesday, so I really needed to go.
Quads: seated extensions (dual leg) - 50 lbs x15, 50 lbs x15
Hamstrings: prone curls (dual leg) - 30 lbs x15, 30 lbs x15
Calves: seated calf raises (dual leg, toes straight) - 55 lbs x10, 55 lbs x10, 55 lbs x10
Calves: seated calf raises (dual leg, toes facing out) - 55 lbs x10, 55 lbs x10, 55 lbs x10
Calves: seated calf raises (dual leg, toes facing in) - 55 lbs x10, 55 lbs x10, 55 lbs x10
Tibia: seated curls (single leg) - 30 lbs x20, 30 lbs x20, 30 lbs x20
Quads: seated leg press (dual leg) - 180 lbs x10, 180 lbs x10
Hip flexors (single leg) - 60 lbs x15, 60 lbs x15
Hip extensors (single leg) - 60 lbs x15, 60 lbs x15
Hip adductors: low pulley (single-leg) - 20 lbs x15, 20 lbs x15
Hip abductors: low pulley (single-leg) - 20 lbs x15, 20 lbs x15
Glutes: leg extension (single leg) 70 lbs x15, 70 lbs x15
Back, biceps: pull-ups - x10, x10
Triceps: dips - x10, x10
Quads: weighted lunges - 30 lbs x10, 30 lbs x10
Calves: standing calf raises (up with both legs, down with one) - 25 lbs x15, 25 lbs x15
Calves: standing calf raises (bent knees,up with both legs, down with one) - 25 lbs x15, 25 lbs x15
Quads: squat machine - 90 lbs x10, 90 lbs x10, 90 lbs x10, 90 lbs x10
I finished with some really good stretching, and that was it for the day.