10/19/09

Weight: 144
BF 20.1%

Meals
1 oatmeal, whey
2 quinoa, pork
3 greek yogurt, honey
4 whey shake, oatmeal
5 chicken, green peas

Total: 1,349

fat: 31.6

carb: 133.0

protein: 136.2

Messed up reading totals and did 135 of protein instead of 125.

Legs Day

extension- 165 x 10x2, 165 x 9x1
squats- 90 lbs x 14, 110 x 12, 130 x 10, 150 x 8, 160 x 6.
ham curls (used single leg curl so lbs are for one leg curls)- 50 lbs x 12, 60 x 10, 70 lbs x 8,
80 lbs x 5
sumo squats- 70 lbs x 15 reps x 4 sets
step lunge- 30 lbs x 15 x 2
calf raise- 120 lbs x 15 reps x 2 sets. 140 x 15 x 2

Worked abs.
Steady state cardio at 6.5 mph, 40 min run.
Krav Maga class