Wednesday 9/30

AM Cardio
Elliptical; 45 mins; 463 cals; 4.42 miles

PM Weights - Legs
Warmup:
Walk to the gym from work
Walk on treadmill; 5 mins

Front squats w/std bar: 40lbs added - 1x8; 50lbs added - 1x8; 70lbs added - 4x6
SLDL w/std bar: 90lbs added - 4x8
Sumo DB squat, heels on plate: 60lb DB - 1x10; 65lb DB - 3x10
Single-legged seated calf: 45lbs - 2x15*; 55lbs - 3x15*
*each leg
Leg exts: 140lbs - 3x10
Hip abductor: 250lbs - 3x10
Hip Adductor: 225lbs - 1x10, 2x8
DB step ups: 15lb DBs - 1x10 each side, 1x12 each side

Cable rope crunch: 70lbs - 3x10

Posing practice - 10 mins
Routine practice - 6 times thru

**Felt pretty good today!! Got a GOOD nights sleep and workout felt good.....I thought I looked pretty good at the gym too.....Booked the hotel today too!! So from here on out it's just completing my workouts, packing, posing & following the plan.....

Legs certainly aren't & won't be lean enough, but it is what it is at this point.....I'm looking forward to the "stage" experience again and seeing friends.....

Macros:
Cals: 1,379
Fat: 34.3g/23%
Carbs: 110.4g/30%
Fiber: 25.5g
Net carbs: 84.9g
Protein: 159.6g/47%