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Did 30 minutes of HIIT on the elliptical. I don't count the calories on the machine, I just make sure I keep an eye on my heart rate. The only thing I took at of my eating regimen was the two scoops of waxy maize post workout. I will post my diet for today tonight.

Sunday- Legs
Monday- Chest
Tuesday- Back
Wednesday- Cardio Session
Thursday- Can't decide on Shoulders or Arms

Damnit I can feel a cold coming on. I need to take some Vitamin C and E and drink a couple cups of decaf green tea before bed.

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"Success in anything seems to be connected with action. Successful people keep moving. They make mistakes but don't quit. They hang on after others have let go".

"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer." - Arnold Schwarzenegger

Yep, I have a cold and I feel like shit. Just did some cardio and abs today to keep active. Hoping to start up again tomarrow.

Here is an updated list of supplements I am taking.

Multivitamin
Citrulline Malate
Beta Alanine
Creatine Ethyl Ester
Glutamine
ON Gold Standard Whey
ON Gold Standard Casein
Vitamin C
Vitamin D3
Magnesium
Zinc
B Complex w/ Vitamin C

The last 3 I take before bedtime w/ casein shake.

Upon waking- Beta Alanine

7am-
4 egg whites- 0 0 16
2 whole eggs (large)- 10 2 12
1/2c oats- 2 22 4
1/4c slivered almonds- 14 6 6
1/4c raisins- 0 31 1
cinnamon
multivitamin
Vitamin D3
Omega 3-6-9

10am (Preworkout)
5 oz chicken breast- 4.5 0 25
1/2c brown rice- 1 22.5 2.5
3/4c (80g) asparagus- 0 3 3

1030am-
Beta Alanine
Citrulline Malate
CEE
Glutamine

11am- GYM

12pm- Postworkout
1 scoop whey protein- 1.5 4 24
2 scoops waxy maize- 0 72 0
Vitamin B

1pm-
5 oz chicken 4.5 0 25
1/2c white rice- 1 22.5 2.5
3/4c (80g) asparagus- 0 3 3

4pm-
1 can tuna- 1.5 0 33.5
1/2c brown rice- 1 22.5 2.5
3/4c (80g) cup broccoli- 0 4 2
5g glutamine

7pm-
5oz chicken- 4.5 0 25
1/2c oats- 2 22 4
3/4c (80g) broccoli- 0 4 2

9pm-
Casein shake- 1 4 24
Magnesium
Zinc
Vitamin C
B Complex

Squats-
1st set- 135lbs x 10
2nd set- 185lbs x 8
3rd set- 205lbs x 7
4th set- 215 x 6

Leg Press- Not including the weight of the sled
1st set- 180 x 12
2nd set- 270 x 10
3rd set- 360 x 8
4th set- 450 x 7
5th set- 500 x 6

Leg Extension
1st set- 120 x 12
2nd set- 140 x 10
3rd set- 160 x 8
4th set- 190 x 6

Lying leg curl
1st set- 90 x 10
2nd set- 100 x 8
3rd set 105 x 8
4th set 110 x 7

Leg curl
1st set- 100 x 10
2nd set- 110 x 9
3rd set-120 x 8
4th set 130 x 8

Overall I wasn't in the right mindset today. I am getting over a cold so I felt like I was weak while I was lifting. But I do feel good that I finished my routine without any problems with my knees. I will continue to put squats first.

Tomarrow is Chest and Biceps

Upon waking- Beta Alanine

6am
1 scoop whey- 1.5 4 24
1/2c oats- 2 22 4
1/4c slivered almonds- 14 6 6
1/4c raisins- 0 31 1
cinnamon
multivitamin
Omega 3-6-9

8am
5 oz chicken breast- 4.5 0 25
1/2c brown rice- 1 22.5 2.5
3/4c broccoli- 0 4 2

11am
5oz chicken- 4.5 0 25
1/2c brown rice- 1 22.5 2.5
3/4c broccoli- 0 4 2

2pm
1 can tuna- 1.5 0 33.5
1/2c oats- 2 22 4

4pm-
1 scoop whey- 1.5 4 24
1/2c brown rice- 1 22.5 2.5

7pm-
5oz chicken- 4.5 0 25
1c white rice- 0.5 53.2 4.4
3/4c asparagus- 0 3 3
5g glutamine

7pm-
1 can tuna- 1.5 0 33.5
1/2c oats- 2 22 4
3/4c (80g) broccoli- 0 4 2

9pm-
Casein shake- 1 4 24
5g glutamine
Magnesium
Zinc
Vitamin C
B Complex

I forgot my notebook today, so I don't have the weights I lifted today. I will remember tomarrow. Tommarrow is back and traps.

Upon waking- Beta Alanine

6am
1 scoop whey- 1.5 4 24
1/2c oats- 2 22 4
1/4c slivered almonds- 14 6 6
1/4c raisins- 0 31 1
cinnamon
multivitamin
Omega 3-6-9

8am
5 oz chicken breast- 4.5 0 25
1/2c brown rice- 1 22.5 2.5
3/4c broccoli- 0 4 2

11am
5oz chicken- 4.5 0 25
1/2c brown rice- 1 22.5 2.5
3/4c broccoli- 0 4 2

2pm
1 can tuna- 1.5 0 33.5
1/2c oats- 2 22 4

4pm-
1 scoop whey- 1.5 4 24
1/2c brown rice- 1 22.5 2.5
Beta Alanine
Citrulline Malate
CEE

530
1 scoop whey- 1.5 4 24
2 scoops waxy maize- 0 72 0

7pm-
5oz chicken- 4.5 0 25
1c white rice- 0.5 53.2 4.4
3/4c asparagus- 0 3 3
5g glutamine

7pm-
1 can tuna- 1.5 0 33.5
1/2c oats- 2 22 4
3/4c (80g) broccoli- 0 4 2

9pm-
Casein shake- 1 4 24
5g glutamine
Magnesium
Zinc
Vitamin C
B Complex

Sorry I haven't posted in a couple days. I thought that cold was out of me but it wasn't. I still lifted, but I didn't go heavy, but by the time I got home from the gym, I wanted a shower and relax. I am all good now and back to 100% tomarrow. Will try and post nutrition tonight.

To expand on what Ross said...to warm up for squats you use squats. By the time you actually START lifting all your muslces should be somewhat warmed up and the joints lubricated, etc...leg extensions and curls will do nothing but pre-fatigue the muscles. Never look at "warming up" as "isolating". You body works as a whole so warm it up the way it works.

Forward knee travel likely has nothing much to do with anything.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.