today:

legs/calves/abs/rehab (secondary)
10 min treadmill warmup
rumble roller work and stretching
lying leg curls 60x10/4(warmup) 110x8 120x8 130x8 130x8
leg press 270x10 360x10 450x10 540x10 630x10 720x10
sm lunges 155x15/5 (oh sweet baby jesus i thought i was going to die)
hip machine front raise 60x10 70x10 80x10 20 sec front relaxed leg squeeze after raises
leg extensions 90x30 105x30
bb stiff leg deads 95x8 145x8/2
standing calf raise ss 135x10ss 155x10ss 175x10ss 195x10ss
leg raises ss x10/4

done for the day. started the day off with therapy, and went in thinking maybe get checked out and be cleared hot. nope not happening, got the full work up and treatment and it hurt like a biatch as usual. leg day was extra special brutal and the pump was stupid. i am wasted tired now and fully spent and pretty much worthless.


meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz chicken w/sugar/fat free jalepeno ranch
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz chicken w/buffalo ranch sauce
meal 5
16oz chicken w/buffalo ranch sauce
1/2 bag broc
1/2 cup sour kraut