Legs/Calves

pre/during workout

5 g BCAA's in crystal light
water
cytomax

25 mins recumbent bike
12 mins treadmill
10 mins recumbent bike
5 mins step mill

total cardio=50 mins

banana,gatorade

LEGS(quads)
5 warm up sets leg extensions
4 sets standing leg curls
1 warm up set leg press
3 working sets leg press*360x20,540x10,720x5*drop to 360x20*rp 10 reps
2 working sets leg extensions*100x14,110x9*drop to 60x7*60x10*superset w/stiff legged deadlifts*100x8,100x8*
leg extensions are done unilaterally*
2 sets seated leg curls*255x10,285x6*
CALVES
1 warm up set seated calf raises
2 working sets seated calf raises*125x10,170x5*drop to 80x10*

MEAL#1
2 scoops whey in 16oz gatorade
5 g BCAA's in crystal light
MEAL#2
chicken breast
green salad
fresca
water
MEAL#3
homemade meat ball sandwich
made w/2 ground beef patties,2 slices fat free cheese,light mayo on bun
fresca
gatorade
water
MEAL#4
chicken breast tenders*about 6-8oz.
diet rootbeer
MEAL#5
2 scoops whey in 12oz yogurt
water
MEAL#6