Tweettoday:
abs/legs
standing lat pd crunches 70x15/4
reverse hypers x10/4
roller work
lying leg curls 60x10 70x10 80x10 90x10 100x10/4(all done for forced negatives)
leg press 1 90x25 180x25 270x25 360x25 450x25 540x25 (non stop constant tension)
machine leg press 200x20 280x15(x5) 320x10(x10) 360x5(x15) (second numb is dead stop reps)
reverse lunges 35x10/3 bw x 40 yards into reverse lunges x10 with body weight only. (had a hard time with balance and kept knocking my knee on the floor, so i improvised some pre fatigue with bodyweight)
db stiff leg deads 65x10/3
stretched out hips and lower back immediately after stiff leg
done for the day. knees and back are both super achy and painful today. so nothing silly to write home about numbers wise. i did get a freaking nasty nasty pump but i had to be very easy not to injure anything. i would still consider today a very good session either way. i opted to do some serious stretching post workout to make sure nothing tightened down really bad on me. last cheat today as i go into full bore prep style mode. i am gunning for the masters nationals and i am actively training and depleting down for it. only thing that is holding back right now is the finances to fund the trip. it is very very expensive and i had a major road block this year that i didnt have budgeted in. we are still going for it wide open though either way.
meal 1
4 whole eggs
8oz red potatoes fried in nut oil
meal 2
protein pancake w/pb and jelly
intra
4 scoops intra md 1 scoop intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
dbl bacon cheese burger
fries
monster cookie sunday
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 broc florettes
i may add in a few more cookies and maybe a cup or 2 of ice cream but i am not going to get bat shit crazy with my eating today