Today was the day I finally admitted to myself that legs need their own day, which will mean that arms will now have their own day as well, since I was combining all the aforementioned.
I ran 5.6 miles in the morning, showered, went to the doctor for my annual, ran 4.4 miles, went on a job interview, went to the gym, ran a mile on the treadmill. (total of 11 miles)
Superset of Lunges (dumbbells) and Squats (smith machine)
Did a warm up where my heels touched by butt on the squats...set of lunges too no weights. Looked silly
SUPERSET (no rest)
Lunges: 20x16, 30x14, 40x12, 40x10, 30x14
Squats: 50x16, 60x16, 70x16, 70x16, 70x16, drop set 50x16, then took the weight off and just used the bar to do 25 squats to touch my butt to my heels. The sweat was flying off me and I had to wipe the floor when I was done.... All of my squats were fairly deep, slow, and deliberate, except the last heavy set....then I was struggling to get low....
Quad Extensions: 55x16, 60x14, 65x12, 70x10, 75x10, 80x8
Hamstring Curls: 50x16, 55x12, 50x14x3
Calf Extensions (using some machine where you kind of sit): 35x16x5 (so weak....even though my calves are very well defined)
Leg Press: 90x16x5 (nice and low).
Had 259 grams of protein and only went 40 calories over a net of 1450....Thanks to 5 nasty servings of vega.....