w4 – legs

Activity: Weights
Training Partner: NA
Calories intake:   2954
Calories burned : 3500
Exercise calories: 450ish

2013-01-15 BFM

2013-01-15 mets

Box squat

Set 1:100.0×8
Set 2: 120.0×8
Set 3: 130.0×4
Set 4: 140.0×2 (1rm)
Set 5: 145.0×1 (PB)
Set 6: 100.0×6

Leg Press

Set 1: 140.0×17
Set 2: 200.0×12
Set 3: 240.0×12

Seated Calf Raise

Set 1: 100.0×17
Set 2: 100.0×17
Set 3: 100.0×15
Set 4: 100.0×15
Dumbbell Concentration Curls

Set 1: 20.0×8
Set 2: 20.0×8
Set 3: 20.0×8
Set 4: 20.0×8

Cable Triceps Pushdown

Set 1: 60.0×15
Set 2: 60.0×15
Set 3: 60.0×20

Barbell Lunge

Set 1: 60.0×10
Set 2: 70.0×6
Set 3: 70.0×6

Damage: NONE

NOTES: Fuarrk to much real life. Squats were TOO easy today i think i honestly had a 150 push in there but i decided beating my milestone goal by 5kg is good enough. Box was AT parallel i finished off with some slow ATG squats. Still can’t do any hamstring machine work. INSTANT pain on concentric movements.

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