Lower Body & Core

Since I am switching up my cardio and strength training days this week I decided to do lower body today. Last weeks LBWO was on Wednesday and I was very sore on Friday so I decided to do it today instead of Thursday so I won't be sore walking around Jazzfest on Saturday.
I got to the gym at 5:20 so I decided to do quad/hamstring supersets to cut down my workout time and still get everything done.


First off I did a squat/deadlift combo:
Dumbbell Squat - 6 reps 4 sets
Dumbbell Straight-back Straight-leg Deadlift - 6 reps 4 sets
Set 1: 100
Set 2: 110
Set 3: 120
Set 4: 130


Next superset combo:
Seated Leg Press Machine - 8 reps 4 sets
Weighted 45-degree Hyperextension - 8 reps 4 sets
Set 1: 195/BW
Set 2: 225/10
Set 3: 255/25
Set 4: 270/45 (the 45 degree stand was taken so I just lifted a 45lb plate on my upper back/shoulders and did it deadlifts)


Calves:
Lever Seated Calf Raise (plate loaded) - 10 reps 4 sets
Set 1: 90
Set 2: 115
Set 3: 125
Set 4: 140


Lever Seated Calf Extension - 10 reps 4 sets
Set 1: 215
Set 2: 245
Set 3: 275
Set 4: 290


Core:
Lever Seated Leg Raise Crunch - 12 reps 4 sets
Set 1: 60
Set 2: 65
Set 3: 70
Set 4: 75


Weighted Incline Crunch - 12 reps 2 sets
Set 1: BW
Set 2: 10
Set 3: 25
Set 4: 25

Lying Twist - 6 reps 2 sets
Set 1: 25
Set 2: 25


45° Side Bend (holding plate)- 12 reps 2 sets
Set 1: 10
Set 2: 25