Pendulum squats (5) feeder sets, 6 pps x 10 (Warm up. These were a grind. My calories had been low the last few days and I was already shaking before I started the last set. When I got done I started to get the hypo feeling. 10 minutes later and I was in really bad shape. I grabbed my protein bar and started eating. After another 10 minutes I was fine.)
RDL (3) feeder sets, 150 lbs dumbbells x 15 (I stopped at 15, because this was before I ate the protein bar and was not feeling great.)
Single leg extensions (3) feeder sets, 150 lbs x 21 (Post protein bar and feeling great. I was shooting for 10-12 reps, but just kept going.)
Quad stretch 60 seconds
TKO machine kickbacks (3) feeder sets, 7 plates x 15
SLDL stretch 60 seconds
Smith machine standing calf raises (4) feeder sets, 6 pps x 18 (Okay, I think I fucked up, but I might be alright. I have to remember, my legs are strong, but my spine is not. Last time I did these on the smith machine I said the weight was not close to being heavy enough, so I added some weight. Even 6 pps is not much for my calves, but on the 18th rep there was a loud pop in the middle of my back above my lifting belt. I immediately racked it and stood there for a second, not moving. I didn't feel any pain in the back, so I slowly put the plates away and didn't feel any pain. Once I got in my truck I could feel my back and ribs getting sore. I went and laid in the tanning bed and was able to get in and out without any acute pain. I just had a soreness in the back and ribs that I cannot explain. I have a massaging chair and when it gets to that part of my back it is pretty intense, but no shooting pains or anything. I guess I will just monitor it and see.)
Calf stretch 30 seconds