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leg extensions 70x15 90x15 100x15 120x10x10p 140x10x10p 160x10x10p 180x10x10p ds200x10x10p/ds 150x10x10p/ds 120x10x10p
hacks 90x10 180x10 270x10 360x10 cs470x8x7x6x5
GIANT SETs
Hacks (low and close) 270x12/3gs
leg press (low and close) gs 400x12 490x12 580x12
leg press (strong) gs 400x12 490x12 580x12
elevated leg curls 60x12/4
machine leg raise 20x10 30x10/3
done for the day. super super strong day and felt really good even though my partners were on a time crunch and the pace was super quick. i must be slowly getting over the nasty resp crap i have going on in my chest because the pain and press was way better under the heavy weight this week. still slowly making gains in strength and putting weight back on slowly. feeling good and getting the work in.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms
cheat
medium order hot wings
fries and veges
monster cup cake
vacuums ss 4sets 15sec ss
machine leg raise ss ss20x15 ss30x15/3
incline db press 25x20 40x20 70x10 85x10 100x10 110x10
incline machine press 225x6 240x6 255x6 270x6 285x6 295x6
one arm hs incline press 45x10 90x10 100x10 110x10
hs flat press 45x4 90x4 ds135x8ds 90x8ds 45x8
machine flys 90x15 105x15 120x15
20 min stepmill intervals 2-1
done for the day. solo session and even though i chatted a little to long when i got in, i still moved up in numbers. i was actually dragging ass a bit since i was out a little later than normal. well a fuck load later, so that drove me down a tad little bit. once i got going and talked myself out of not taking the day off haha it was on. strength and pumps were spot on. did tweak the bicep a tad little bit and now it's a little angry but other than that everything else is actually awesome. i do try to talk myself out of cardio pretty much every day but i am getting it done for my target sessions. still hate it though.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms
standing cable crunch 70x15 85x15/3
reverse hypers x10/4
lying leg curls 60x20 70x20 80x20 100x10x10p 110x10x10p 120x10x10p 140x10x10p
adductor ss 205x10ss 220x10/2ss
leg exten warmup ss 100x20 ss115x20 ss130x20
Tri Set
leg extensions ts 160x10x10p/ts 175x10x10p/ts 190x10x10p/ts 205x10x10p/ts
static hold wall sit ts 60sec ts
banded squats (dbl green band) x8 135x8 185x8 225x8
bulgarian split squats 25x8 45x8 65x8 ds85x8(10s)ds 65x8(10s)ds 45x8(10s)ds 25x10(10s)
done for the day. still trucking along and killing it day in and day out. other than being ran like a mad man i am still consistently making improvements in both reps and weight without compromising my form. everything is holding up really good also. today was a pretty good strong session with a good pump. did have alittle bit of gut issues going in and coming out both. back is feeling pretty good and everything was firing perfectly.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms
cheat meal
monster dbl cheese burger
fries
caramel apple cookies
vacuum ss 15sec 4 rounds ss
machine leg raise ss ss20x15 ss30x15 ss40x15 ss50x15
incline db press 25x20 40x20 55x10 70x10 85x10 100x10 120x6 (lost a rep from last week)
incline machine press 225x6 240x6 255x6 270x6 285x6 310x6
one arm hs incline press 45x10 90x10 115x10 125x10
hs bench press 45x4 90x4 ds150x8ds 105x8ds 60x10 (gained a rep)
machine flys 90x15 105x15 120x15 135x15
20 min step mill intervals 2-1
done for the day. excellent session in the books today. other than dropping a rep off my heaviest db set from last week, everything else went up. great pump but elbows are just a tad bit beat up. they have been getting tender for a day after chest and a day after shoulders but i am pushing and it's not lasting, so that's a good thing. all in all an outstanding day in the books.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms
leg press calf raise 295x10 315x10 335x10 355x10
one arm sup pull downs 35x10 42.5x10 50x10 60x10 70x10 80x10 42.5x24
neutral grip db seal row 40x10 50x10 60x10 65x10 70x10 45x18
wide grip pull downs 85x10 100x10 120x10 140x10 85x22
pro grip hs iso row 45x12 90x12 135x12 180x12 225x12 90x27
db shrugs 70x10 90x10 110x10 130x10
hypers x15/4
20 min step mill intervals 2-1
done for the day. stupid packed today so a much longer session than it should have been. seemed like every dork and weirdo in the city showed up today and i actually went in late. also had to swap out ssb good mornings for hypers because all the racks were taken. still a good strong session with a really good pump. didnt lose any strength today and still climbing with numbers with perfect form. other than being ill tempered it ended up being a really good session.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms
done for the day. excellent day in the books with absolutely no issues at all. not gaining a ton of strength jumps on the hams but the are moving along productively. strength is going up weekly but not as quick as i would like it to. also starting to get sick. it's either a nasty sinus infection or cold. so i am going into a fire breathing dragon stage.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms
done for the day. another good one in the books. nice and smooth with no issues at all. a tad bit of gut issues going in but they calmed down about 5 minutes in. dont have a clue what's aggervating my guts because nothing changed, other than the nasty snot drain. officially sick also haha, yay. so i did lose a little bit off my numbers today unfortunately. so i didnt push it to far. cardio is also a rough one breathing fire. firing up nyquil tonight hopefully i can get it knocked out quick.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms
vacuums ss 4 rounds 15sec ss
machine leg raise ss ss30x15 ss40x15 ss50x15 ss60x15
rope pullovers 30x10 35x10 42.5x10 50x10 57x5x10 65x10
pro grip db seal rows 40x10 45x10 50x10 55x10 60x10 65x10
wg pull downs 100x8 120x8 140x8 160x8 180x8
pro grip machine rows 135x12 150x12 165x12 180x12
20 min step mill steady state
done for the day. same theme pretty much as yesterday. a little difficult to breath with the fire but still got the work in. did loose a little strength again today but i of course was feeling run down a bit going in. so no pushing the envelope at all. move some weight break a good sweat and get a good pump and get out. going to be interesting with heavy legs tomorrow. nyquill is in.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms
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