today:

abs/legs/calves

standing lat pd crunches 70x15/4
reverse hypers x10/4
roller work
seated leg curls 75x10 90x10 105x10 120x10 150x10/6
banded glute work ss x10/4ss
glute kickbacks ss70x10 70x10 ss80x10 ss80x10
leg press 90x10 180x10 270x10 360x10 450x10 540x10 630x10(no rest on previous sets) 630x15/5 (45 sec rest)
hip flexor raises 80x12/3
seated calf raise ss 25x10(10)10ss 50x10(10)10ss 75x10(10)10ss 100x10(10)10ss
tibia raises ss 40xf/4

done for the day. killer leg pump today, moved very fast and moved some pretty good weight. no failure at all today but that was the goal. everything feels pretty solid. blood work is back and everything is essentially normal with no follow up bloods required by the gov. so it's good enough for gov work so it must not be that bad. i see the doc near the end of the month so i will most likely get the cholesterol lecture then and probably will be given more meds(i refuse to take haha). any way one thing i need to note and not brag but i am in some damn damn good shape right now. my cardio conditioning is really good, all 6 abs are now visible all day long, obliques are in, hams and side glutes are feathered. so i would say i am under 10% right now at just around 265 give or take a pound or 2. i am going to do up a log on iron forged nutrition's syntherno black here next week and i will do a couple pics.


meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
2 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
8iz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach