Tweettoday:

legs
10 min stepmill warmup
standing leg curls 35x15/3(warmups) 50x10 75x10 100x10 120x10
sl deads 45x10 95x10 145x10 195x10 245x10 295x10
leg press 90x20 180x20 270x20 360x20 450x20 540x20 540x20(1) last set after 20 reps was a 15 sec iso hold with partner pushing down
reverse banded hacks 270x10 360x10 450x10 540x10 450x10 450x10
leg extensions 120x12 120x12(5)(1) 120x12(5)(1) last 2 sets were straight reps then 5 forced reps and a 10 sec iso hold partner pressing down on the bottom 1/3

done for the day. i am completely wiped out now. the last set of sl deads was a tad bit to heavy but i got it and i got a little to frisky on the hacks and had to lower the weight a tad for my final two sets. this was a seriously brutal session and it didnt even have squats in it at all. that's scary haha. now i am ready to lay back and watch football as i lick my wounds for the day.


meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 150g vitargo
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz crock pot chicken
2 cups of basmatti rice crock pot as well
meal 5
80g dark matter post workout