today:

no cardio (its leg day)

10 min step mill warmup
rumble roller work stretching
leg extensions 60x60 75x60 90x60
lying leg curls ss 60x15ss 70x15ss 80x15ss 90x15ss (did these with a hard 3 sec hold in the contraction)
adductors ss 120x10 150x10 170x10 190x10
squats 225x15 315x12 405x9 455x7 (heavy set was supposed to be 6 rep but i felt strong so i went for more and lost my balance coming up for 7. had to hang it up)
leg press 270x40 450x30 630x20 810x10 (these were constant tension pump set. no stopping full range of motion without a lockout)
done for the day

legs are toasted and it is day one of high carbs. so i actually feel really good and had a great workout today


meal lineup
meal 1
16oz tilipia
100g sweet potatoes
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g jasmine rice
meal 4
16oz ground turkey
100g jasmine rice
meal 5
16oz chcken
100g cream of rice w/ 2 tblspn sugar free jelly
meal 6
16oz ground turkey