Really good workouts the last two days after the rest.
Lead off with squats but eased back into it. I have been cramping slight strain on the lower right side of my back. Just part of the game but at this point its all about pushing through but using my head in not to make it worse. I also added posing into the mix now..

I may increase the cardio by a few minutes mid week and cut a few carbs...


Quads and posing.

Squat: a lot of warms, 275/3 295/3 305/3,5
Hack squat: a lot of warms, 270/6,6 180/20
Leg ext: 1 warms, 70/12,13 burn out set
Walking db lunge: 2 warms, 60/9,9
ss into Sissy squat
10 min posing
15 min cooldown

30 min cardio

Back, calves and abs:

Close pulldown: 3 warms, 145/8 155/8 160/8 2 drop sets
1 arm db rows: 1 warms, 90/11 95/10
Pull ups: 5 sets
Lat pulldown wide: 110/9 100/9 90/12,11
Over hand bar row: 2 warms 135/12,12
Ab work: 3 ss
Calf work: 8 sets
15 min cooldown

30 min cardio: 10 sprints.