today:

legs(secondary)
10 min treadmill warmup
roller work
lying leg curls 70x10 80x10 100x10 120x10(warmups) 140x8/4
leg press 270x10 360x10 450x10 540x10 630x10 720x10 810x10 900x10 900x10 (did the 900 twice because we were videoing it and it got messed up by someone the first time so had to redo)
sm death lunges 155x15/5 (these are a serious kick in the nuts)
front leg raise on hip machine 80x10 90x10 100x10 20 sec quad flex after each set
leg extensions 90x30 105x30
stiff leg deads on hack 90x8 180x8 270x8 360x8

done for the day. pace went great to start with but once i hit the lunges and after the 2d set my entire legs were so pumped that it was hard to get them to bend, so i had to slow the pace down to let them empty a little between each set. still only rested maybe 2 and half 3 min between each of the sets though. i am def naming them the death lunges because 10 is easy but 15 kicks you right in the ass. all around nasty pump in the legs today super strong and other than my knee being a little tender i am feeling damn good. oh but my back is sore as hell from yesterdays thrashing. so two great sessions in a row.


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein pancakes
intra
2 and a half scoops intra md
meals 3
16oz cream of mushroom chicken
1/4 cup cream of rice
meal 4
16 oz turkey
8oz sweet potato(keeping this in today cause i need it)
meal 5
16oz turkey
1/4 cup sour kraut