today:

no cardio leg day (last leg day till after the big day. kinda sad but it has to be done haha)

10 min stepmill warmup
rumble roller work/stretching
leg extensions 45x60 60x60 75x60 warmups
lying leg curls ts 70x20ts 80x20ts 90x20ts 100x20ts (these were done with a hard 2sec squeeze in the contraction)
abductor ts 100x10ts 120x10ts 150x10ts 190x10ts
adductors ts 100x10(5)10 110x10(5)10 120x10(5)10/2
leg pres ts 360x40ts 450x30ts 540x20ts
bb walking lunges ts 80x40yards/3
static holds ts 60sec/3
these ts or tri sets were done back to back to back non stop. had my knee get a little aggervated on the last set of lunges so i called it a day. no injury but i know better than to push it so i skipped squats and hobbled out of the gym any way. even though i hate skipping squats this session was absolutely brutal and painful. sad that no legs for a bit but i def made this session count.


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz ground turkey
50g jasmine rice
meal 2
16oz ground turkey
meal 3
16oz ground turkey
9 pieces asparagus
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz ground turkey
9 pieces asparagus
meal 6
16oz ground turkey