today was my leg day. they now feel like jelly.

bb lunges:
20 x 50, 20 x 45

leg press:
2 x 20 x 280

sl deadlifts:
20 x 115, 20 x 105

seated ham curls:
2 x 20 x 62.5

standing machine calf raises:
12 x 120, 2 x 12 x 140, 12 x 160

doing the lunges really wore me out so my last 3 leg lifts weren't as strong as they usually are. still, it was a good workout.

for the coming week i'm planning on reversing my cardio schedule and doing long-distance twice and h.i.i.t. once instead of the other way around. so monday will be a 3-mile day, tuesday will be chest, shoulders and triceps, wednesday will be h.i.i.t., thursday back and biceps, saturday 3-mile day, sunday legs. that will wrap up my 8-week ft program. i've leaned out considerably and am very happy with the results through 7 weeks.

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