today:

abs/legs/calves(primary)
machine leg raises ss 40x15/4ss
machine crunches ss40x15/4 (this super set destroys my freaking abs bad)
roller work and stretching
lying leg curls 70x15 80x15 100x15 110x15(wamrups) 140x10(20) 135x10(20) 125x10(20) 20 sec iso holds with increased pressure on each set. was losing positive strength on full reps so i had to lower weight
leg press 270x25 360x25 450x25 540x25 630x25 720x25 810x25
sumo hacks 180x8/4 these were done super super slow
sm lunges 135x6/6/4 did these 6leg per side switch then six reps on other leg again for a total of 12 reps. the really really suck switching back and forth that way
elevated platform lunges 30x10/2 lots of focus on stretching the glute on these
standing calf raise 250x10/8

done for the day. killed after this workout. it was extra stupid brutal. knees actually felt really good today and so did lower back. had a little twinge in my good knee on hacks but that was my own fault for twisting out on the way up like a momo. it was temporary though and a split second. pump was stupid today also.

meal 1
16oz tilapia
1/4 cup cream of rice w/natty pb and sf jelly
meal 2
protein cakes
intra workout
4 scoops intra md
meal 3
16oz chicken buffalo ranch sauce
1/4 cup cream of rice w/s/f jelly
meal 4
chicago deep dish pizza from gusto. loaded with cals and absolutely delicious. thanks again man
meal 5
16oz ground turkey
1/2 bag brocolli