All Notation: Weight x Reps x Sets
Friday, December 23: I got off of work at 3PM, so I decided to do some of the work I should have done on deadlift day.
Front Squat: 75x5, 95x5, 115x3, 135x2, 160x5, 180x3, 200x1. After 2 straight weeks of 3RMs, I just did the required reps for week 3. But, really, this was a tough week and I was drained enough that I didn't see any miracles happening.
Seated Calf Raises: 60x8x5
Incline leg Raises: sets of 9, 7, 6, 5, 4 reps
Hoist Seated Leg Curls: 60x8x5. Different Hoist machine with a different strength curve.
Assisted Pistol (Average Band): 5 sets of 3
Hoist Rotary Calf Machine: 60x8x5
Hoist Roc-It Seated Leg Curls: 92x25x2
Back Extensions: 5 sets of 8, with a 2-second pause at the top each rep.
On X-Mas Eve morning, I ran 6 intervals of 1.5 minutes running at 7.0 MPH and 1.5 minutes walking at 3.5
MPH. Now, my total time spent running has gone up from 8 minutes to 9 minutes. But after the last week, this was a little easier, even with the shorter rest period. Then I ran some basketball drills at my son's request, and got run into the ground;)