Tweetyesterday
abs/legs/cardio
standing cable crunch w/vac 70x10 85x10/3
stationary bike warmup
rumble roller work
glute bridge w/iso x10(10s)/4
seated leg curl 75x10 90x10 105x10 120x10 135x10 150x10 165x10 180x10 (dead stop reps)
lying leg curls ds 120x10ds 100x10ds 80x10
adductors 190x10/4
ssb hatfield squats x15 155x10 205x10 245x8 295x8 335x8 425x8
leg extensions 85x8 100x8 120x8 ds135x8(5s)ds 120x8(5s)ds 100x8(5s) 85x8(5s)
18 min step mill intervals 2-1
done for the day. felt pretty good going in today even though hips were a tad bit tight. now first two movements went nice a quick. fuck head power lifter in the one squat rack and old dude in the other. so i added in some adductors to stay warm. still had to wait for about 20 mins, so i did cool down. once again it was supposed to be a heavy day and i had to pull the plug at 4 plates just to be safe even though it went very smooth and pretty light. knees did get a little tender but by the top set they were good to go. over all a great session with no bad issues.
meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1 thomas blue berry english muffins