today

abs/legs

20 min sauna early early in the am

standing lat pd crunches 70x15/4
roller work
lying leg curls 60x10 80x10 100x10 110x10 120x10(5s) 120x10(10s) 120x10(15s) 120x10(20s) 120x10(25s) 120x10(30s) (f'n brutality at it's finest)
sm lunges x12/2 10x12/2 20x16 30x12 40x10 50x8
db sumo squats 120x10/4
ssb good mornings 75x12/3

done for the day. got into the sauna for some detox and recovery this am. idk how much it helped but i will be doing it 2x a week for a little bit. hell if nothing else it will dry me out a little bit. great fast paced workout again with no snags at all. stupid pump as always. i got veins going everywhere also even when carbs are super low which is crazy because i am not a very veiny person most of the time. so fat is getting super super low. i can def tell that my joints are drying a bit cause they are not hurting during training but the are stiff and creaky for sure. i would say low body fat haha but we have been getting some pretty good storms rolling through also. so we will play that one by ear. i dropped the cardio work from today because i had a ton of errands to run that kept me on my feet for the majority of the late morning and afternoon. so no need to double dip right now.


meal 1
8oz turkey
meal 2
4 whole eggs
1 cup oats
2 tbl spn almond butter
intra
2 scoops intra md 1 scoop intra md eaa +
meal 3
8oz turkey
2 flat out breads
2 tbl spn coconut oil
meal 4
8oz turkey
2 slice ez bread
5oz red potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
1 cup spinach
meal 6
8oz chicken