Stand tall with a bar across the front of your shoulders with elbows up. The Best Leg Workout.
I mix up which exers I do, but usually do something like...
Is this a "figure competition" or a "bikini body" type competition.
Now I shall try and get some more complex carbs in as you said instead of simpler ones to keep the energy levels up.
I recommend you drop the amount of sets you are doing of the lateral and front raises from 4 to 3 and keep them within the 12-8 rep ranges.
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But the worry seems to chosen cancellation policy will apply, or it remains floating on.