Max-effort Lower Body

Front squats
45 x 10
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5

RDL's w/ hook grip
45 x 10
135 x 10,10

Back extensions
10 x 10 (dumbbell held behind head)
body weight x 10

Hanging leg raises
body weight x 3,3

Treadmill
20mintues "calories 181"

Front squats felt awesome. A little hard on the fingers and wrist flexors but other than that they felt fine. Back squats have a history of hurting my low back and left hip. I never really done front squats so I am expecting to gain strength and stay healthy with these for awhile.

The hanging leg raises were awful. My core strength is shit right now. I will be doing daily low load ab work as well as some of my other weak points to get my strength up. For now still keeping the intensity/volume fairly low/moderate to prevent getting super sore.

I been walking 3-6 miles a day. Soon I will start mixing it up with walking w/ a weighted hiking back pack and jogging.