C2W7D3 JUL 4 LBWO

3 Sets of all weight exercises

Quads:
Leg Press: 15 x 200
Ball Squat: 15 x 20+20 lbs

Hamstrings:
1 leg curls: 15 x 50 lbs
cable extension: 15 x 27.5 (2 sets); 15 x 22 lb (3rd set)

Calves:
Seated calf raise: 20 x 45 lbs done slowly & holding at the top
1 leg extensions: 15 x 20 lbs
Cable inner thigh extension: 15 x 22 lbs
Cable outer thigh extension: 15 x 22 lbs

Core body work:
Cable obliques: 15 x 24.5 lbs (3 sets)
Knee ups: 30 (3 sets)
Ball raise: 15 (3 sets)
Ball bridges: 15 (2 sets)
Vacuum: 12 (2 sets)
Caesars: 12
Back, leg, shoulder stretches, hip rotation

The focus is on NOT stressing the lower back & irritating the herniated disk. This workout did not bother me at all, not at the time, that night or the next day. I say: Hallelujah!!

I'm exceedingly pleased to have eliminated the exercises that were bothering me