whoa....that was rough...felt like a big wuss...

3 sets
Squats 12 reps 35lbs superset with plie squats 20 reps(left inner thigh kept cramping on these)

2sets
Lunges 8 lb dbs 12 reps ea leg superset with jump squats 20 reps,pause at 10 and 15(whoever invented these...ought to have a price on their head)

2 sets
Step-ups 8 lb dbs 12 reps superset with reverse lunges(left knee hurting...feeling pretty out of shape at this point)

2 sets
Romanian dead lifts 55 lbs 12 reps superset with hip extension 20 reps ea leg.

Cardio.
intervals:
3 min warm-up
5 6 rpms
4 3 rpms
cooldown 3 min
15 minutes total....just over a mile.

Food:
oats,eggs,ca.bacon
2 sc protien shake(4oz of 1%milk..will have to adjust to water only again...YUCK!!)
salad with turkey and white rice,olive oil and vinager
1 sc shake
steak,squash,white potatoe
1 sc shake

My legs are really wobbely...but in a good way.Shouldn't take to long to feel strong again.

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