today

abs/legs/cardio

standing lat pd crunches 70x15/4
reverse hypers x15/4
roller work
seated leg curls 90x10 105x10 120x10 135x10 150x10(5) 165x10(5) 180x10(5) 195x10(5)
ssb squats 75x10 165x10 215x10 255x10 305x10 (absolutely pathetic)
leg extensions 90x10 90x10 105x10
leg press 270x10 540x10 720x10/4
db stiff leg deads 50x8 60x8 60x8
reverse sled drags 180lbs additional resistance 4 rounds for 40 yards each. only took 45 sec rest between rounds

done for the day. i am absolutely not satisfied at all with today's session. felt like i was going to puke before getting to the gym and i kept it for damn near the duration and i was heaving a bit after my sled work. i felt weak as crap on the squats and i barely i mean barely got the last set of 10. i may have been able to squeak out 1-3 more reps but not happy at all. idk what i got going on but i was not happy with today's performance at all. only issues i have going is a bit of sinus problems and i get up a lot earlier on friday and saturdays. maybe the issue but i have been doing it for a few weeks now. it has to be done so the body will either adjust to it or i will kill over one haha. no way in hell i can go into the gym later in the day when i have sled work because of the heat.


meal 1
4oz turkey
120g buckwheat waffles w/ strawberry syrup
2tbl spn coconut oil
intra
3 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
flat out bread 1
2 tbl spn coconut oil
meal 3
8oz turkey
2 flat out bread
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken