today:

abs/legs

machine reverse crunches 40x15/4
incline situps x15/4
standing lat pd crunches w/vacuum 70x15/4
roller work
lying leg curls 60x10 80x10 100x10 110x10(5s) 110x10(10s) 110x10(15s) 110x10(20s) 110x10(25s) 110x10(30s) these were a kick in the nuts
sm lunges 45x12 45x12 55x12 65x8x8 75x6x6 85x5x5 (another added kick in the nuts)
sm sumo squats 135x3 185x3 225x10/4
ssb good mornings 65x12/4
machine leg press 390x10x10 x10ss 390x10x10x10ss
toe press 390x10x10x10 390x10x10 x10

done for the day. no sled work today due to really nasty weather but i dont think i really needed it. moved through today's session super fast and absolutely killed myself. stupid not bendable leg pumps from about 4 sets in and it lasted for the duration. no issues at all today to note and i actually feel pretty awesome other than a bit tired.


meal 1
4 whole eggs
1/2 cup whites
1 cup oats
2 tbl spoon nut butter
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz chicken
10.5oz red potato
1 cup spinach
2 tbl spn coconut oil
meal 4
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken