Leg(Quads)/Calves

pre/during workout
coffee w/equal
5 g BCAA's in sugar free kool aid
water

20 mins recumbent
10 mins step mill
20 mins recumbent
10 mins treadmill
total cardio=60 mins

banana,gatorade

LEGS(QUADS)
4 warm up sets leg extensions
3 warm up sets standing leg curls
3 warm up sets squats
2 working sets squats*185x10,225x10*
3 sets leg press*360x10,540x10,720x5*drop to 360x20*plus 10 rp*
2 working sets leg extensions*100x12,110x8*drop to 60x8*
2 super sets*SLDLs*100x8,leg extensions,60x8*
*SLDL's*110x7,leg extensions,60x8*
CALVES
4 sets seated calf raises*90x8,90x8,135x8,135x8*
2 sets standing calf raises*495x6,495x5*

MEAL#1
6 egg whites
2 whole eggs
2 slices wheat bread
5 g BCAA's in sugar free ice tea
water
MEAL#2
chicken breast
broccoli
1/2 banana
sugar free ice tea
MEAL#3
15oz. beef chili
1/2 chicken breast
gatorade
MEAL#4
15 or so fish sticks
diet coke
MEAL#5