3/8

off from weight training, light cardio 30 min

3/9

Quads and calves workout:

Great workout and killed it again. Just on a roll with squating and will ride the wave for as long as I can. Did a single and matched a best from two years back. I should beat that. And then finished the squats with 275 for 15. Played around with the assistance work, and have set up the next round for quads.

Squat: 4 warms, 345/3 375/2 395/2 415/1 275/15
Leg ext: 2 warms, 95/9,8
Front squat w/chains: 2 warms, 175/5 185/8
Bar lunge: 135/6 155/8
Jump squats: 20/10 30/12
Calf work: 2 wamr,s 90/20,18 2 drop sets

17 min cardio

video of the two lifts
275
http://www.youtube.com/watch?v=QOLFeaKT2wc
415
http://www.youtube.com/watch?v=kqyrVddrYvs