up to 216.6 yesterday...

legs-

leg ext 4 warm ups- 50-70-90-110

135 for 12




150 for 8
170 2 sets for 8 then drop
150-135

front squats-- 100 for 3 sets of 12 (been 10 years or more since i did them)
lunges with 50 20 each leg 4 times

leg presses 290-25
320 3 sets of 20 reps

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diet the same,,

rotating days on the carbs..

2 low around 200
1 high 4-500

2-3 low 200-300

1 up to 400-500

seems to be keeping me lean and growing

cardio:

took a few days off.. did 15 miins yesterday adn 30 mins today.. nice and easy

3.3 on tread at 3 % incline