10 min warm up
Leg ext. 120/10 (warm up) 180/10, 180/10
Front squat; 20/15, 30/15 (warm up) 40/12, 45/12, 45/12, 45/12
Sumo db squat; 40/10 (warm up) 50/10, 55/10, 60/10
Db step up; 30/12, 30/12, 30/12
Single calf raise; 5 sets of 20 @ 140 lbs
15 min cool down
*Went to my backup gym today as my gym is closed due to upcoming snow storm, wus. Since the doctor is allowing me to do front squats (due to there being no pressure on the back or neck, but I have to keep the weight load under 100lbs), I did front squats on the smith machine and went deep (I'm talking bucket squat deep). I also keep my db sumo squats a little on the lighter side as well. Had a couple of guys watching me (guess they never seen a female bodybuilder). Very happy about this workout, felt great. Looks like I will have to hit this gym up tomorrow, I have been lucky that they have not charged me yet.
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