today:

30 min treadmill am fasted cardio

quads/hams (final leg training before the next big day)
10 min treadmill warmup
leg extensions 45x60 60x60 75x60 105x10(5) 120x10(5) first 10 on last 2 sets were 3 sec holds in the contraction and () was holding at the bottom quarter with partner pressing down hard for 5sec (isoholds)
lying leg curls 50x20 60x20 80x8(10) 90x8(10) 100x8(10)x15 first 8 are partner pressing down isos second numb is straight reps and on the final set the last number is bottom quarters to finish them off
addcutor ss 100x10ss 140x10ss 190x10ss
abductors ss 100x10(5)10 110x10(5)10 120x10(5)10
wall static hold ss 1min ss/4
squats ss 135x15 185x15 225x15 275x15
bb walking lunges 80x40yards/3
done for the day
legs are toast and i am worn out big time. i hammered them out with a bang i think and it was a damn good workout. knees and back feel great too so that's an added plus

20 min treadmill evening cardio before final meal


meal lineup
2 double esspressos
1 whole lemon squeezed
meal 1
16oz tilapia
50g basmatti rice
meal 2
16oz tilapia
50g basmatti rice
meal 3
16oz ground turkey
50g basmatti rice
meal 4
16oz ground turkey
meal 5
16oz ground turkey
9 pieces asparagus
meal 6
16oz ground turkey
9 pieces asparagus