Tried to up my intensity a bit today, have not lost a lb. in 2 weeks now, don't want to cut calories yet. I am upping my intensity and adding some cardio for more of a caloric deficit.

Legs

Leg extensions(30 sec. static strip on each set, going for rep range of 12,10,15)
(warmup)....40x15,40x10
Sets....90x12,100x10,..static hold with 60,50,40

Free weight hack squats supersetted with sissy squats with either 10 lb. weight or smith machine for resistance.
Sets....100x12,120x12,150x15,170x10(added a set still trying to figure what weight to use)/15,15,15,15

Leg curls(rep range of 12,10,15) supersetted with weighted kickbacks
Sets....95x12,100x10,/125x10,137.5x10,one set of static lunges with 40lb. dumbbells



Calves

Seated calf raises(rep range of 12,15,25)
Sets...180x15,180x15,

Standing calf raises with smith machine using aerobic step
Sets...180x15,180x15,200x17


Abs
Used the ab "machine" today for a switch, did light reps first and followed with heavy controlled reps followed again with light reps
100x40,130x10,150x10,160x10,110x40

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