1 May 2007 BFL (modified): Lower Body Workout

bb squats, sumo (45#bar) 50# 12x1; 55# 10x1; 60# 8x1; 65# 8x1; 20# 12x2
bb stiff-leg deadlift 45# 12x1; 55# 10x1; 65# 8x1; 65# 6x1; 45# 12x2
(Smith) calf-raise 40# 12x1; 50# 10x1; 60# 8x1; 70# 8x1; 60# 12x2
overhead squat, broomstick 12x1; 10x1; 8x1; 12x1

abs: Swiss ball crunches 60x1
abs: crunches 100x1
obls: heel touch 25x2

Cardio
warm up walk: 0.58mi for 10:00 ~ 3.5mph
HIIT jog: 2.67mi for 30:00 ~ 7.1mph (avg)

HR: 171 (avg); 188 (max); +2min=140

cool down walk: 1.11mi for 20:00 ~3.4 (avg)