Quads, hamstrings and calves

Slightly shorter workout than usual today. However, I went for a bike ride early this morning before breakfast, plus I cycled to and from the gym. I didn't do a cool down routine as there seemed little point for it, right before I jumped back on my bike for a sloooow 20 minute ride home.

Back squats @ 125lb with 2 second pause - 3 x 10
A bit lighter than normal, but that allowed me to pause for two seconds at the bottom of each rep. Total ab killer.

Leg presses @ 180lb - 3 x 10
This almost felt comfortable. Time to up the weight.

Air squats on a bosu - 3 x 20

Leg extensions @ 80lb - 5 minute burn

Stiff leg deadlifts @ 105lb - 3 x 10

Standing calf raises on a step - 95lb x 10, 105lb x 10, 10

I didn't end with a burn routine, but then I didn't have to. The ride home burnt like hell!

Quads, hamstrings and calves

Back squats @ 135lb - 3 x 10

Leg presses @ 180lb - 3 x 10

Air squats on a bosu ball - 3 x 20

Leg extensions @ 80lb - 5 minute burn

Stiff leg deadlifts - 2 x 10 @ 115lb; 1 x 10 @ 95lb (my form and grip started to go, so I lowered the weight)

Leg curls @ 30lb - 5 minute burn

Standing calf raises on a step @ 95lb - 3 x 10

I felt like I was running out of time, so I skipped the 5 minute burn with seated calf raises and did a 5 minute cool down on the treadmill, followed by leg stretches.

Quads, hamstrings and calves

Once again, I'm not looking forward to getting out of bed tomorrow morning...

Back squats @ 135lb - 3 x 10

70 mountain climbers

Leg presses @ 180 - 3 x 10

60 mountain climbers

Air squats on a bosu ball 3 x 20

50 mountain climbers

Leg extensions - 5 minute burn

Stiff leg deadlifts - 2 x 10 @ 115lb; 1 x 10 @ 95lb

40 mountain climbers

Leg curls - 5 minute burn

Standing calf raises on step @ 95lb - 3 x 10

30 mountain climbers

Seated calf raises @ 95lb - 5 minute burn