4-19-13 Day 30 Friday

Weight: 165.8

Meal 1: 1 lean burger, 1 turkey burger 2 small red skin potatos
Meal 2: 50gm oats, 40gm protein shake
Meal 3: 55gm oats, 35gm protein shake
Meal 4: 1 lean burger, 1 turkey burger 1 sweet potato
Meal 5: sushi roll, salmon sashimi
**bag of cheese puffs

Supps: 5000iu vit d, 1 scoop aminolast, 10gm creatine

cardio: 30min steady state 4.0speed/5.0inclien
Weights: Hams and calves

A1. DB RDL 4x12 60lbs
A2. DB Calf Raise Bilateral 4x12 25lbs
B1. St Leg Curl with 2 sec hold 3x12 45lbs
B2. DB Calf Raise Single Leg 3x15 15lbs
C1. One Leg Back Ext on GHR 3x8 per side BW
C2. One Leg Calf raise 3x20 BW