Wednesday: 5/22/13, Strength

1.) Sleep:
- Wake: 5:30am (7 hours)
- Bed: 11:00pm

2.) Quiet/Personal time:
- Devotion: Streams in the Desert
- Reading: Psalm 5
- Journal
- Prayer

3.) Work/Volunteer:
- Work: 6:30am-5:00pm (10.5 hours)

4.) Nutrition:
- Hydration: 1 gallon
- Protein: >225g
- Supp: fish oil, vit d, cmz
- Weight: 209# (upon waking)

5.) Training:
Warm up:
1) fire hydrants, dirty dogs, j/m, OHS

Strength:
1) Seated leg curls:
- 3 x warm up sets (pyramiding)
- 2 x 8 x heavy weight w/ 25 partials after each set

2) Leg press:
(3 sec negative, 1 sec pause at bottom)
- 1 x 15 x 2pps
- 1 x 15 x 4pps
- 3 x 15 x 5pps (tough)

3) Leg extensions
(1 sec hold at top of each rep)
- 3 x max x heavy weight

4) Back squat:
- 1 x 100 x 95#

Notes:
Not mentally prepared for the weights today. I came in not focused and did not do as well as I should have. 100 rep back squat was unbroken and terrible after the leg extensions. Legs are jelly.