Lower back and Legs:

Good mornings: 200x10 220x10,10 (back up to max)

Squats: 250x10,10,10
Wide stance squats: 300x10 250x10,10
Lunges: 80x5,5,5,5,5,5
Leg extensions: 145x8 120x10,10 - Pretty certain I gave myself a hernia tonight on these. Pushed a loop of intestine right through the stomach muscle. Dammit. It hurt like hell until I got it pushed back in. The after-pain affected the rest of the workout. Why this particular exercise caused the problem I have *no* idea...

Barbell Calf raises, toes on plates: 200x10,10,10
Dumbell calf raises, toes on plates: 100x10,10,10

Straight leg deadlifts: 250x10,10,10
Pelvic lift, knees and feet together with 100 lb plates: 10,10,10
Pelvic lift, knees and feet apart with 100 lb plates: 10,10,10
Hamstring curls: 85x10 75x10,6(f)

!!! Yowza-- Sorry about that!! That sounds Terrible!! Hope it doesn't give you anymore trouble....but be sure to take it easy for awhile. Not that you have to be told that.

Yowza is right! I had this really hard, small painful knot like a cramp, on one side of my lower abs. I just sat there, hunched over with my legs still in the leg extension bar for a couple of minutes, waiting for the pain to subside, but it just wouldn't quit.

At that point I realized that I needed to get the stomach muscles to relax to ease the pain. The worst part was having to lean back and lie down. The stomach muscles clenched even harder, really pinching the intestine. When I finally got to a lying position, the muscles relaxed and I was able to get back to normal. It's still very tender this morning.

BTW I'll very likely skip abs tonight!

GOT YA MARK!! AND I'MMMMMMMMMMM GONNA REMEMBER THAT!!!

THANKS I AM GOING TO DO THIS AND DO THIS GOOD!!
THANKS AGAIN FOR ALL OF YOUR HELP!
BRENDA

Wimped out last night. Sore stomach muscles and feeling generally logy. Feeling much better today. We'll soon find out what the abs can take!

Heya Pammie, Galatia and Brenda! Feelin' Great! I'm happy to report that *whatever* that was that happened the other night didn't impact my ab workout. No pain!

On the other hand, I'm going to have to watch it on leg extensions. That wasn't the first time I've felt a twinge in the stomach muscle while doing them, just the worst - bar none... That sucks, because I really like using the leg extensions as a safe way to finish off the quads after squats. Looks like it'll have to be lunges from now on... and I *detest* lunges, hahaha.

Delts and abs

Lateral Raises: 25x10,6 20x8
Front Raises: 30x10,8 25x7
Bent over lateral raises: 30x10,7 25x8
Barbell upright rows: 110x10,8,7
1st finisher: Dumbell rotations: 30x10,10,10
2nd finisher: Arnold Presses: 35x10,8,6

Dragon Flags: 10,8,5,5,2
Bicycle crunches: 15,15,15
Oblique situps: 15,15,15
Ab roller extensions: 10,10,10

Glad that pain has subsided and didn't prevent you doing your work-out. I had a similar thing happen to me yesterday-- not that painful, but really weird. I was doing hyperextensions with a 35 plate- and at the end decided to do some crunches while in the top position-- and something went very wrong in my upper ab area. I got the weight down and massaged the area until the muscle went back into place. Not too painful, just creepy really. I'm thinking-- what in the world was that.....
Me TOO!! I wonder if there is anyone around that doesn't-- probably so, but I'm sure I wouldn't like them . I also hate squats-- this doesn't mean I won't keep doing lunges and squats-- because I love what they do-- it's a love/hate relationship I have going with them. And my hips and legs are the worst parts of me-- so of course I need those exercises the most. But just like Sprinting-- most things that aren't fun are really good for you.