5:45 am. 40 minutes moderate cardio, empty stomach
5:30 pm. 5 minutes warm up (after 10 minute walk home in the nice cool air from the hot, hot tanning bed ) then LBWO:

Quads (supersetted): 3 sets each, pyramid style, 10 reps each
Sumo Squats - 45lbs & Regular Squates - 45 lbs
Sumo Squats - 65lbs & Regular Squates - 65 lbs
Sumo Squats - 90lbs & Regular Squates - 90 lbs

Leg extensions, squeeze and pause, 2 sets
12x70lbs
12x90lbs

Glutes and Hammies
lunges, 2 sets
8x65lbs (each leg)
8x65lbs (each leg)

Hamstring curls, toes pointed, 3 sets
12x70lbs
12x60lbs
12x55lbs - cheated for 4 extra reps by flexing feet then pointing for ecentric

Calves
barbell two legged raises (supersetted) 2 sets each
toes out and toes in
20x65lbs (out) 20x65lbs (in)
16x65lbs (out) 14x65lbs (in)

single calf raises no weight, one set, 'til failure (each leg)

15 minutes stretching and cooldown then 40g carbs, 20g protein, glutamine & creatine - hope to not be in too much pain Wednesday, I have yet another Christmas luncheon

Nat