For the first time around a month one of the Smith machines was actually free at Planet Fitness when I wanted to use it. I used the opportunity to get some squatting in. Despite not being able to do squats at PF for a month, I have been trying to push my limits with the other leg work I have been doing. It seems the effort has helped as I felt more solid under the bar than I have in quite awhile.
5 minutes cardio/stretching
20 pull ups
Smith machine squats – 135lbs x 10, 185lbs x 8, 225lbs x 4, 185lbs x 8
Seated leg extension – 110lbs x 12, 130lbs x 10, 150lbs x 8
Seated leg curl – 100lbs x 12, 120lbs x 10, 140lbs x 8
Standing 1 leg weighted calf extension – 25lbs x 10, 45lbs x 8, 45lbs x 8