Legs/Calves

10 g BCAA's in crystal light
cytomax

33 mins recumbent bike
12 mins tread mill
45 mins cardio

banana,gatorade

LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
3 warm up sets squats
4 working sets squats*185x10,225x8,245x6,265x5*
4 sets leg press*380x10,560x10,650x10,740x5*drop to 380x20*plus 10 more rest pause reps
1 working sets leg extensions*100x10*drop to 50x8*50x10*50x8*superset
2 sets stiff legged deadlifts*100x10,110x9*
CALVES
3 sets seated calf raises*90x9,90x9,135x8*

10 g BCAA's in crystal light
cytomax
30 mins stationary bike
total cardio=75 mins

2 scoops whey in water
1 packet ramen noodles
about 8oz. gatorade