Quads/Calves/Cardio and Macros

Workout
only working sets

Squats - 225 x 8, 275 x 6, 285 x6, 225 x 10
Leg Press **Close Stance - 720 x 12, 810 x 10, 810 x 8, 860 x 6 drop --- 360 x failure
Db Split Squat - 35 x 12, 35 x 12
Sissy Squat - BW x failure, BW x failure (squeeze glutes hard at the top, slow eccentric)
Single Leg Extensions - 15 x 15, 20 x 12, 25 x 12
Seated Calf Raises - 60 x 15, 60 x 15, 60 x 15
Sled Calf Raises - 230 x 12, 230 x 12, 200 x failure

Cardio - 30 minutes LISS stationary bike

I'm back! Was only going to do 135-175lbs for squats to ease back in but it went very smoothly. Worked up to 285 and could of easily repped 10 but held back. I am positive i could of hit a PR today in weight. Kept them at parallel though and make sure to descend really slowly, slightly pause at the bottom and explode through the top. I kept stopping a couple of reps shy of failure. Felt awesome. Rest of the workout went really well. Don't usually do cardio on leg days but saves me time instead of doing them early am before work. Rather get into the office earlier. Anyway, ZERO back pain!

Diet
**Refeed

Calories: 2,820, Protein: 225.8g, Carbs: 324.8g, Fats: 64.8g