Today's the day. I did free squats and holy crap, what a sally!! It was like I never squatted before. Got BF to spot me, working on form and getting used to it. Only squatted the bar.

Leg extensions 60x10x1, 70x8x1, 80x8x1
Hamstring curl 70x10x1 80x8x2
Squat 45 (bar) x8x4
Standing calf raises 100x10x3

I'm upping my protein to 150g, am being strict on a gallon of water a day and lowering fat a little. Ketogenic doesn't seem to be my body's thing, plus a whole carb up day is too much for me- I don't regulate it well enough (to keep it from going overboard). Want to keep fat moderate-high, but not as high as protein. Carbs still under 20g except for 2 carb dinners a week. I'm going to give it four weeks and see how it goes.