Day 3, Nov. 4, 2009 - calves, hamstrings (volume)

Diet:

6:30am - Cliff Builders Bar, cup of coffee, 1 Rice Cake

7:45am - workout (see below), during workout consumed 2 rice cakes, 25g whey isolate

9:00am - 8 egg whites mixed with 1 cup oatmeal, 1 banana, 25g whey isolate

12:00pm - egg(4 whites), turkey bacon (2 slices), and whole grain english muffin sandwhich with 2 scoops On Nitro Core ptn shake

2:30 - 2 lumberg rice cakes with almond butter

5:00 - salmon with green beans, spinach salad, and a beer (gotta live a little :)

8:00 - cliff builder bar

10:00 - almonds mixed with almond butter, splenda, cinnamon, sugar free syrup followed by 1 scoop of ON Nitro Core protein shake (with fat free milk).

Workout: calves and hamstrings

Calves - standing
set. Lbs. Reps
1. 175. 15
2. 225. 15
3. 405. 15
4. 480. 15
5. 495. 15
1-legged standing
6. 135. 15
7. 150. 20
8. 165. 15
Sitting
9. 70. 20. Toes in
10. 95. 20 toes out
11. 120. 20 str8 (drop)
12. 95. 20 in (drop)
13. 70. 20 out (drop)

Hamstrings - Seated leg curl
Set. Lbs. Reps
1. 35. 25
2. 50. 25
3. 70. 25 (8 full, rest pulse)
4. 90. 7 ( held last rep 15 sec)
Lying leg curl
5. 50. 25
6. 65. 12
7. 50. 15 (hold 25 sec last)
Drop to
8. 35. Hold 60 sec half way

Leg press
set lbs. reps
1. 225 50
2. 315 40
3. 500 30
4. 500 20
5. 410 30

Notes: Felt strong in my calves, seeing veins I've never seen before. Making fast progress as far as looks go, and veins are still present in my quads which is good.