Ass O'clock

5 Am
BW 233
BF% 20.3

Zombie squat
45x10 10
135x3
155x3
175x3
215x3 3 3 3 3 3

Seated Calf raise
100x10 10 10 10
10 second pause on the last rep

Sit ups on incline board
15 15 15 10
Super setted these, stopped as soon as my back started to arch

Low pulley rows with ankle cuffs
170x big set

Split squat, R/L
20*22/16+6
Not bad

Leg extensions
150x30 total reps

Bike, res 10, Random hill
20 minutes
151 avg
166 peak
503 kcals

Shower then muscle milks+3 grams fish oil