22.11 - Leg day
Smith Squats - 20X70lbs @ 4 sets
DB Backstepping lunges - 15X15lbs ( each hand) @ 3 sets
Leg extensions - 20X31lbs @ 3 sets
Seated Leg Curls - 20X35lbs @ 2 sets; 20X40lbs @ 2 sets
Leg Press - 20X90lbs@ 2 sets
- couldn't walk properly after all these!!
Abs
Crunches with 5lbs plate - 20x3
Toe to the Ground ( while seated on a bench), with 5lbs plate - 15X3
Straight leg raise - 15X3
Diet:
M1: 1/2 C cottage cheese, 1/2 C oat groats, apple
M2: Lean beef noodles soup with bean sprouts
M3: 1/2 C cottage cheese, 1/2 C brown rice; 2 fishies
M4 (PW): 1 S whey; 3 tbs raw oats
M5 (8pm): grilled chicken breast in tomato sauce, lettuce, tomatos, 1 apple; 2 fishies





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Glad to see you back and posting your diet!!!!
. I guess I don't easily gain weight, which makes me less careful with my food.... and in the end I just stagnate...

I walk funny after leg day too. I dont think missing another day will kill you. Take care of what you need to do 
Im no expert.. but I think our metabolisms slows down as we get older.. due to that, we need to be-careful and notice what kind of food that bloats us and make us hold water


