Thurs Feb 18 Workout

Purchased a 2008 19" Jamis XAM 1.0 today. An all-mountain tank of a bike. Should be fun.

Thursday's workout was legs

5 minutes on the elliptical (great for getting rid of any low-key mood you might be in - just show up, warm up, and you're in the groove)

Squats

10 reps 135 warmup

10 reps 225

6 reps 315

8 reps 315

15 reps 135 (post strength wo pump set - elevates GH, lactic acid, etc for greater strength improvements (International Journal of Sport and Health Science Vol.2, 111-118, 2004))

Straight leg deadlifts

10 reps 135

10 reps 225

Lying leg curls (machine)

5 reps 60 (warmup)

10 reps 205

8 reps 205

8 reps 180

Leg extensions (machine)

3 reps 80 (test warmup)

10 reps 305

10 reps 305

8 reps 305

Weighted crunches (machine)

10 r 180

10 r 180

(the idea is to cycle through lower weight incremented up to the machine max of 205 - so that you get progressive load, despite the fact that the machine is limited)