Leg Day

Hit legs today after having gone mountain biking yesterday. Very tiring workout but felt great after it.

Workout:
Warmup on leg press with 2 plates on each side, 20 reps.

1) Deep Squats
1x10 w/ 135
2x10 w/ 155
2x10 w/ 185
2x10 w/ 225
1x15 w/ 185

2) Walking Lunges
5x30 w/ 90 lb. barbell on back

3) Calf Circuit
Seated calf raises
  1x20 w/ 1 plate
  1x20 w/ 2 plates
  2x15 w/ 3 plates
  1x15 w/ 4 plates
  1x10 w/ 5 plates
  Burnout w/ 3 plates (2 sets)
Plate calf raises (front and back)
Single-leg calf raises

4) Uphill 50m Sprints w/unique starts
1 w/ two single-legged jumps w/ right leg then sprint
1 w/ two single-legged jumps w/ left leg then sprint
1 w/ 5 bunny hops then sprint
1 straight sprint


Diet of the Day:
1) Meal 1:
-30g whey protein shake w/ 2% milk
-6 whole eggs
-4 Aidell's chicken meatballs

2) Meal 2 (2 hours prior to workout):

-1 cup brown rice

-Whole 10oz chicken breast

-Microwaved Normandy mix (costco) vegetables (broccoli, cauliflower, carrots, weird yellow things)

3) Meal 3 (post-workout):

-35g whey protein shake w/ chocolate milk

-2 cups brown rice

-Whole 10oz chicken breast

-Microwaved Normandy mix (costco) vegetables (broccoli, cauliflower, carrots, weird yellow things)

-Piece of 70% dark chocolate

4) Meal 4:

-8 oz flat iron steak w/ teriyaki marinade

-Sautéed squash 

5) Meal 5 (snack):

-Peanut butter and home-made plum jam on piece of whole grain bread 

*I never had pb&j as a kid..always just straight lunch meat. So after having discovered this magical creation I try to eat it whenever I can. I usually have something higher in fat before bed since it keeps my digestion slower and keeps me fuller while I sleep. I layer both sides of the bread with peanut butter and one side with a very small amount of the jam. Any type of jam is high in sugar content.