PScarb

I had a decent re-feed day but still structured which is alot different from previous years where i have just eaten anything that does not move
because Saturday was a re-feed day i decided Sunday was going to be a very low carb day which was a good thing as i did not get to bed until 4am so i woke at 10am and could only fit in 5 meals....
i did 60min cardio as well yesterday...
i did have a relaxing afternoon me and my son went into Plymouth for a walk around funny how women love guys with baby's

Today:
4.00am - 5iu's Blue top GH
7.00am - 45min cardio
8.00am - 75g Oats + 2 scoops extreme protein
50mcg's liquid clen, multivit, 1g vit C, 2 joint support tabs, 50mcg'd T3, 3 x green tea capsules, 400iu's Vit E, 2 UDO's capsules, 1 B-complex

10.30am - 250g extra lean mince + 65g basmati rice

13.00pm - 250g extra lean mince + 65g basmati rice
1g vit C, 2 joint support tabs, 3 x green tea capsules, 400iu's Vit E, 2 UDO's capsules, 1 B-complex

16.00pm - 2 scoops extreme protein + 4 strawberries

19.00pm - 2 scoops extreme protein + 1 tablespoon PB
multivit, 1g vit C, 2 joint support tabs, 3 x green tea capsules, 400iu's Vit E, 2 UDO's capsules, 1 B-complex, 4 CEE tabs
100mcg's Omega IGF-1LR3

21.00pm - 250g extra lean mince + Veg

it was leg day again today and unfortunately for my training partners i was feeling revved up.....

Quads:
Leg Press - 10 sets - 10 reps - 10 seconds rest between sets
Reverse Hack Squat - 4 sets
Leg Extensions - 4 sets
Lunges - 5 sets of 24 lunges per set

Hams:
Standing leg curl - 5 sets
i was going to also do lying leg curls but my quads started to cramp...

no calf's tonight as i have blisters on my feet from the cardio will sort them out tonight and do calf's tomorrow....

i am noticing some real changes in my condition my waist is coming in nicely even after 1 week as long as i can maintain the muscle density i have achieved in the last 12 months i will be very pleased on stage.....