A.M. - Weights

Smith Machine Squats - 16/14/12/10
#{290, 310, 330, 350}

Smith Machine Full Squats - 15/14/12/10
#{130, 140, 150, 160}

Leg Press - 20/18/16/14
#{350, 370, 390, 405}

Leg Extension Machine - 10/8/7/6
#{150, 170, 190, 210}

Leg Curl Machine - 10/8/7/6
#{150, 170, 190, 210}

Calf Extension Machine - 30/30/30/30 (10 slow, 10 fast, 5 slow, 5 fast)
#{280, 295, 310, 320}

[Dumbbell Front Lunges - 10/10
Dumbbell Side Lunges - 10/10]
#{60, 60}

Smith Machine Squats - Failure-Failure-Failure (no rest)
#{200, 160, 110}

Est. Calories ~ 850

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph @ 15.0 incline

Est. Calories ~ 485



I read a few articles yesterday about maximizing gains related to the amount of weight training and cardio I currently do. Since I've been going up in weight I'm going to try and keep it as much muscle as possible by cutting out some of the more strenuous cardio. The short version of the pieces I read preached "less cardio, more weight training" for max muscle growth. I'm going to stick with incline walking in the mornings and some HIIT in the evenings while keeping my calorie intake a bit lower. I've been getting a little out of control with the diet and trying to compensate with extra walking, but it's taking up too much time and effort.

Anyway, I went a little heavier on legs today and decided to change up my split as well. I'm going to do shoulders between legs and low back/abs since I almost crippled myself last week. Sore is good. Waking up from a dead sleep due to the muscle pain is not. Deadlifts a day after squats is just too much. Also, lunges suck no matter when I do them in the workout. They're effective, but they're a special form of evil.