today:

off day from cardio

hams only
10 min stepmill warmup
rumble roller work/stretching
seated leg curls 60x20 75x20 90x20 120x10 150x10 165x10 180x10
abductor 100x10(5)(10) 120x10(5)(10) 140x10(5)(10) 150x10(5)(10) focus on glutes first is straight rep sec numb is 3 sec holds at the top and third is bottom end partials all done non stop
lying leg curls 80x15 100x12 120x10 140x8 150x6
walking bb lunges 90x40yards/4
leg press (heels high) 270x20/4 these were done shoulder width apart heels way high up on platform. i allowed my butt to come off the pad a little and focused on squeezing the glutes and ham tie on each rep
done for the day

lots of focus today on the ham glute tie in area. probably going to be nice and sore over the weekend


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with tablespoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g jasmine rice w 2tblspn sugar free organic salsa
meal 4
16oz ground turkey
50g jasmine rice 2 tbl spn sugar free organic salsa
meal 5
16oz chcken
50g cream of rice w/ tbl spoon sugar free jelly
meal 6
16oz ground turkey