Wednesday 12/23...Legs/Calves/Abs

A1)45 degree Angled Leg Press....(5 plates ea. side).... 3 sets of 20 reps.....followed by:
A2)Seated Calf Raise.......................(90 lbs)......................3 sets of 15-15-13..followed by:
A3)V-ups..............................................................................3 sets of 15 reps......rest 45 sec, repeat
B1) Hack Squats...............................(180 lbs)....................3 sets of 15 reps.....followed by:
B2) Smith Machine Calf Raises......(140 lbs)....................3 sets of 12 reps.....followed by:
B3) Crunches........................................................................3 sets of 20 reps....rest 45 sec, repeat
C1) Leg Extensions..........................(100 lbs)....................3 sets of 10 reps....followed by:
C2) Lying Leg Curls.........................(90 lbs)......................3 sets of 10-10-8 reps..followed by:
C3) Angled Calf Machine.................(60 lbs)......................3 sets of 14-12-12 reps..rest 30 sec.
D) Sumo deadlifts............................(progression: 225x10, 225x10, 255x6, 275x4)..rest 90 sec.
Sumo video: http://www.youtube.com/watch?v=QSMlFsgqY1Y

(SUMO-style is more difficult for some people than conventional-style but it also places less stress on the lower back and more emphasis on butt and thighs.)

***15 minute elliptical workout (entire workout took an hour to complete, that's intense!)