Legs/Calves

pre/during workout
5 g BCAA's
cytomax
water

20 mins recumbent bike
10 mins step mill
15 mins recumbent bike

banana,16oz. gatorade

LEGS/HAMS emphasis
5 warm up sets unilateral leg extensions*20,30,40,50,60
2 warm up sets stiff legged deadlifts*bar,95*
3 working sets SLD's *135x10,185x6,225x6*
1 warm up set leg press*3 plates per side
3 working sets*5,6,7 plates per side*
3 sets seated leg curls*240x10,275x10,280x8*
2 working sets leg extensions*100x14,110x8*drop to 70x9*done unilaterally
CALVES
1 warm up set seated calf raises*1 plate
2 working sets seated calf raises*2,3 plates
2 sets standing calf raises*495x6,495x5*

MEAL#1
5 g BCAA's
2 scoops whey in 16oz gatorade
1/2 cup oatmeal
banana
MEAL#2
catfish
turkey pot pie
gatorade
MEAL#3
2 scoops whey in 16oz crystal light
MEAL#4
catfish
prawns
fresca
crystal light