All of the smith machines were occupied this morning so I started with leg presses. I went a little lighter to preserve the squats and switched to sumo squats for the second exercise instead of full range because my knees have started to feel a little funny and I'd wager the extra stress from the full range squats is what's causing it. I read an article about calf development that suggested doing bent-knee raises, so I tried a set of those and it went well. I'll do a bit more of them next week.

I also downloaded the THT training guide from MuscleHack.com and I think that's going to be the next program I switch to once I'm satisfied with my body fat loss. It's a lot less work so a lot less calorie burn, but the results he's showing just don't lie. I've got a cruise coming up, so I may use that three day break as a recovery from my current program and then make the switch and give THT a shot.

A.M. - Weights

Leg Press Machine - 14/16/18/20
#{450, 410, 360, 310}

Smith Machine Squats - 10/12/14/15
#{310, 305, 300, 295}

Smith Machine Sumo Squats - 10/12/14/15
#{250, 245, 240, 235}

Leg Extension Machine (single leg) - 8/10/12/14
#{110, 110, 90, 90}

Leg Curl Machine (single leg) - 8/10/12/14
#{80, 80, 60, 60}

Calf Extension Machine - 30/30/30/30 (10 slow, 10 fast, 5 slow, 5 fast)
#{315, 310, 305, 300}

Calf Extension Machine (bent knees) - Failure
#{175}

Dumbbell Front Lunges - 12/12 (each leg, no rest)
#{90, 90}

Dumbbell Side Lunges - 12/12 (each leg, no rest)
#{50, 50}

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

Est. Calories ~ 860

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph @ 15.0 incline

Est. Calories ~ 475