Quads/Calves

on Sunday August 12th

pre/during workout
5 g BCAA's
cytomax
water

25 min recumbent bike
10 mins step mill
10 mins recumbent bike

banana
gatorade

QUADS
5 warm up sets leg extensions
3 warm up sets standing leg curls
3 warm up sets squats
2 working sets sqauts*185x10,225x9*
3 sets leg press*5 plates per sidex10,6 plts per side x10,7 plts per side x 8*drop to 4pltsx15
2 working sets leg extensions*100x15,110x11*drop to 70x15*done unilaterally
2 sets lunges*10 lb plts
2 sets lunges @bodyweight
CALVES
3 sets seated calf raises*45,90,135*
2 sets standing calf raises*495x6,495x6*


MEAL#1
5 g BCAA's
2 scoops whey in 16oz. gatorde
2 bowls frosted flakes
MEAL#2
1/2 cup grits
fillet orange roughy
gatorade
MEAL#3
green salad
6 egg whites
2 whole eggs
crystal light
MEAL#4
6 chicken wings
crystal light
strawberry ice cream
MEAL#5