Lower Body

Squats: 12x50kg, 10x60kg, 8x60kg, 6x65kg, 12x50kg
Leg Extensions: 12x20kg

Squats are getting heavy. Focused on great form which made the exercise more demanding mentally than physically. I did well and kept the box really tight though I was so upright, I almost lost my balance once. Need to be careful moving into this kind of weight. I need to watch the entire Squat Rx series.

Leg Curls: 12x20kg, 10x25, 8x30, 6x35, 12x20
DB Lunges: 12x8kg

Move up 5kg to start

Toe Risers: 25x10kg, 25x15, 25, 20
Torso Twists: 3 sets of 12 reps L&R with a static weight (14kg DB) in other hand.

No resting between risers and twists.

Crunches: Body weight 3 sets of 20
KB Torso Twists: 10x12kg L&R

KB Torso twists are with two kettle bells, light this time, in a deep squat and alternating high presses L&R while rotating Torso. This works the obliques and demands, extreme balance, concentration, and coordination of entire torso.

Diet: Not bad. 5 high quality meals today for about 1800 Calories.

Deadlifts are calling me—need to get busy with those. Tomorrow I run.

Right trap is uncomfortably tense. Might need to get it worked on.