today:

legs(secondary)
10 min treadmill warmup
standing lat pd crunches 70x15/4 (just to open everything up)
roller work
lying leg curls 60x10 80x10 100x10 110x10 120x10 130x10 120x10 120x10 120x10(20 sec rest between sets here thats why the weight is so low and i had to go back down)
adductor 150x10 190x10 190x10 190x10
ssb squats 165x10 215x10 255x6 275x6 315x6 335x6 345x6
machine leg press 350x20/4 (did these with only 20 sec rest between sets)

done for the day. great session and really good pump. my lower back got a little bit tight but nothing at all serious or even painful, i could just feel it tighten up a tad bit after leg curls and while squatting a little bit. again that is absolutely freaking awesome. i am training almost 100% pain free across the board again and i am going to finish out this season strong and healthy.


meal 1
16oz tilipia
1/2 cup cream of rice
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz turkey
8oz sweet potato
meal 4
16 oz chicken
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut