Legs

     Decided that I didn't want to do another chest day just yet so I opted to do legs. I placed most of my emphasis on my calves and HIIT sprints. There have been small periods during my training "career" where I've been able to hit my calves very effectively, but these periods are always short-lived. Today I thought of imitating natural movement in my calf workout by walking with a 45 plate in each hand. Rather than performing a typical farmer's walk, I walked only on my toes and changed the positioning on each go around. I walked around the gym twice before going straight into my seated calf raises. I found that the weighted walking was very effective and it provided a wonderful pump. I've also found over the years that high volume is more effective for calf development than just pure weight.

Workout:
1) Squats
3x10 w/ 135
2x10 w/ 185
2x8   w/ 225

-0.25 mile jog

2) Front Squats
4x10 w/ 135

-15 second sprint @ 16 mph

3) Walking Lunges
4x24 w/ 110

-15 second sprint @ 16 mph

4) [superset] Seated Calf Raises and Weighted Calf Walking
(10 rounds)
-15 steps on each leg + 20 reps w/ 4 plates

-15 second sprint @ 16 mph

Diet:
Meal 1:
-5 egg whites
-4 Aidell's chicken teriyaki meatballs
-27g whey protein shake w/2% milk

Meal 2:
-4 slices of tri-tip
-1 cup roasted mixed veggies

Meal 3:
-Quest bar (chocolate brownie)
-1.5 cup almond milk

Meal 4:
-7oz grilled New York steak (marinated in teriyaki sauce)
-2 cups mixed veggies
-2 cups sautéed celery