Day 1 - Legs

Official Starting Body Weight: 223.8 lbs

CARDIO: 20 MINS - eliptical machine, 2.06 miles

WEIGHTS:

1. Leg Press 
     A.  4 warm up sets:
          12 reps of 180lbs
          12 reps of 200lbs
          12 reps of 220lbs
          12 reps of 240lbs
     B.  3 sets to failure:
          20 reps of 260lbs
          14 reps of 300lbs
          12 reps of 320lbs

2. Lying Hamstring Curl
     A.  2 warm up sets:
          12 reps of 40lbs
          12 reps of 50lbs
     B.  3 sets to failure:
          15 reps of 60lbs
          14 reps of 70lbs
          12 reps of 80lbs

3. Leg Extensions
     A.  2 warm up sets:

          15 reps of 40lbs

          15 reps of 50lbs

     B.  2 sets to failure:

          20 reps of 60lbs

          18 reps of 80lbs

4. Squat Machine

      A.  2 warm up sets:

          15 reps of 120lbs

          15 reps of 140lbs

     B.  2 sets to failure:

          20 reps of 100lbs

          20 reps of 100lbs