Mon- Diet and Training

Labor Day Ha!

It's always easier to stick closer to my diet on days I work than days I don't.

9 am or so I woke up and went to the gas station to pick up some stuff and grabbed a supreme protein bar. I came home and washed that down with 2 scoops of protein mixed with skim milk.

around 12 or so I think I went to wendys and got a blt cobb salad with fat free ranch dressing (they actually gave me light ranch but that's another story) and a grilled chicken to go wrap.

around 3 ish I had my pre workout drink then I trained from 3:30-5:30
Squat Day-

Did about 8 warm up sets. My left knee was really bothering me. I tried wrapping it but my wraps wouldn't seat right without cranking them so I decided to just squat to a box rather than free squat. This let me go ultra wide and take almost all pressure off the knee. I ended up hits 2 sets of 8 reps with 20 pounds over the previous weeks 2 sets of 8 reps. Of course this was off a box so you can't really compare the numbers.

I immediately just used the same weight to bang out 4 sets of 10 reps with arched back good mornings, 

3 sets of 10 reps - Weighted step ups.

Leg Extensions 3 sets of 12 reps

Leg Curls 3 sets of 10 reps
supersetted with
Calf Raises 3 sets of 20 reps



5:30 post workout shake consisting of one cup of skim milk, one scoop of protein powder.
6:30 10 oz. of top round steak, spinach, roasted red peppers, two small red potatoes.
10 or so I ate a can of plain tuna.

End of day states.
2743 calories
305 grams of protein
202 grams of carbs
75 grams of fat.

Way under calories today. Probably not a big deal as I am pretty sure I went over calories on Saturday. Not a good day over all I started having problems with my main computer tower and spend several hours trying to fix it. Looks like it's gonna have to be scrapped for parts at this point. I am tired as fuck now despite the three cups of coffee.