Tweetyesterday

cardio/legs/cardio

25min stepmill lss level 13 (fasted)

seated leg curls 70x20 85x20 100x20 115x20 130x15 145x15 160x10/2 175x9 125x15+15p 30sec iso
leg extensions ss 70x20 85x20 100x20 115x20ss 130x20ss 145x20ss 160x20ss 175x20ss 85x20x20x20ss
adductors ss x20 x20 x20 ss295x20/5
leg press low and wide(3sec negs) 90x10 180x10 270x10 360x10 450x10 540x10 630x10
hacks frog style 90x10 180x10 270x10 360x10
20min stepmill lss level 10

done for the day. yeah shoulder is messed up pretty good. it is stiff and painful today and the whole lat is sore as well. that whole area from the neck issue has completely screwed up that entire side. did my first front delt injection this am with gh and bpc. so we will see how that one goes. also have the dry needling on friday and all the other stuff thursday(which is today). so we are going to hit this fucker with the fire hose. legs went very well and the numbers look lower but i trained at a different gym. so all the machines and stuff are much heavier than my normal spot. well all of them but the adductors. that machine is light as hell. pretty damn good session though and lower back held up nicely. only thing that sucks at this spot is the leg press platform is a little narrow and you pretty much have to put your toes against the plates to get out wide. my other spot you can go crazy wide. i am trying to hammer my outer sweeps as much as i can. it sint going to grow in a def but i dan def get a lot more detail in there. good session across the board.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/legs/cardio

25min stepmill lss level 13 (fasted)

seated leg curls ss 75x20ss 90x20ss 105x20ss 120x15ss 135x15ss 150x12ss 165x10ss
leg extensions ss ss55x20x20x20 ss70x20x20x20 ss85x20x20x20 ss100x10 ss115x10 ss130x10 ss145x10
adductors 100x20 120x20 140x20 160x20 180x20 190x20/2
leg press ascending set 90x5as 180x5as 270x5as 360x5as 450x5as 540x5as 630x5as 720x5as
leg press low and wide 90x12 180x12 270x12 360x12 450x12
belt squats 90x10 180x10 270x10
35min stepmill lss level 11 (post)

done for the day. went in late and feeling a tad bit beat up but got a good session in. my kid is out of school for the summer so when he doesnt have football practice he will be training with me and he got to go yesterday. so i broke him off. strength even though i felt ran down was actually pretty good and even with knees being achy initially. i am at the point where body fat is dipping pretty low so joints and stuff are running tender. so i have to push but be easy on them at the same time. still dealing with the shoulder issues, so the only things i am able to go hard on are legs and back. i did some light pressing and fly work on tuesday but it was an epic failure. i have to get blood moving in the area at the same time trying to let it heal. i got adjusted on tuesday also and everything is lied up pretty good for the most part. my graston lady says that where i am getting stuff fixed that have been neglected for years is changing moving patterns and bringing out weakness that were not there before and that could be creating some issues. idk but this prep has been rough. hell the entire year has been. made some cycle changes yesterday as well and will be noted below.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

cycle updates 6 wks out
150 test c 150 test p eod
100 tren a eod
600 mast p wk
200 eq wk
12.5 aroma e3d
4iu gh fast 4iu post
80mcg clen