Quads and hams

My bike ride to the gym definitely helped this afternoon, as my legs were good and warmed up by the time I got there.

Box back squats
135lb x 5
185lb x 3
205lb x 3
225lb x 3
245lb x 3

Front squats
95lb x 5
115lb x 3
135lb x 3
155lb x 3
165lb x 3

Dumbbell sumo squats
100lb x 10, 10, 10

Leg extensions
100lb x 10, 10, 10
37.5lb x 12, 12 single leg, per leg

Straight leg deadlifts
135lb x 12, 12, 12

Leg curls
62.5lb x 12, 12
30lb x 6, 7 single leg, per leg

I was going to finish with some sprints in the parking lot, but it was too frigging cold. Still, I had a good bike ride home, though.

Legs

Leg day with Ben.

I finally got squatting again after a long break due to my adductor injury. There was a little discomfort when I started warming up, but it felt like I'd be okay once I got going.

Front squats, just breaking parallel
95lb x 10, 10
115lb x 10, 10, 10

It felt good to be able to squat again, but I was surprised at how quickly I'd lost the ability to go heavy. I was pouring with sweat after the first warm up set!

Leg curls (can't remember weights)
Two legs
One leg at a time x 2
Two legs, drop sets

Leg extensions (weights?)
Two legs
One leg at a time x 2
Two legs, drop sets

45 degree calf raises
Two legs
One leg at a time x 2
Two legs, drop sets

Partial air squats for one minute (just lower part of the movement, not standing all the way up)
I thought I was going to lose my breakfast with this swift up and down motion.

Straight leg dumbbell deadlifts

Legs

I just know that this is going to hurt like a bee-atch tomorrow morning, and probably even worse the day(s) after. Heavy leg days don't cause me too much doms, but lighter weight/high rep routines like this are a nightmare. I'd previously trained with Ben only four days ago, but I wanted to get my leg day in early so I'd recover in time for soccer on Friday.

Pre-exhaustion
Single leg extensions @ 15lb, alternating after 15 reps per leg; 3 sets per leg

Leg press
180lb x 10
270lb x 10, 10
180lb x 10 - 5 seconds to lower, 5 seconds hold, then 5 seconds push
140lb x 10 - 5 seconds to lower, 5 seconds hold, then 5 seconds push
90lb x 25 - regular speed

Leg curls
37.5lb x 10
50lb x 10
62.5lb x 5; 50lb x 10 (all one set; I couldn't complete all 10 at 62.5lb); 37.5lb x 5 to finish

Traveling lunges
40lb dumbbells - 1 length of the gym, rest 30 seconds, then return; 3 sets

Calf raises - 3 continuous sets
Leg press calf raises x 10
Standing calf raises x 15

Straight leg dumbbell deadlifts
40lb dumbbells x 10, 10, 10
I had to break these up because either (a) my grip failed, or (b) my back felt sore, probably because of the deadlifts I did a couple of years ago.