The king of all exercises

After a morning of putting up plaster on my recently dry walled basement, I managed to make it to the gym by noon. My main focus was on my quads and triceps. To work the quads I did approximately 10 sets of squats gradually working my way up to 225 pounds. After a few 8 rep sets of 225, I backed down to 135 pounds but isolated the down and up motions. I did this by lowering the bar down to the safety stops allowing them to take the weight off my back, then after pausing for a second or two I thrusted the weight back up. You can also do this by sitting on a bench at the bottom of your squat. Squats are called the king of all exercises because they work your whole body, and make your lower back very strong; which is one of my weaknesses. Between squat sets I worked my triceps by laying on my back on a bench and lifting either 20 or 25 pounds in a jab punch like motion 12 reps per arm doing one arm at a time. I also mixed in some core work and some calf raises to complete the workout. When I got home, I spun on my trainer for 45 mins to keep everything loose and speed up recovery. Tomorrow I plan on working my hamstrings and biceps.