Tweettoday

abs/legs

standing cable crunches 70x10/4
roller work
ol glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
seated leg curls 90x15 105x15 120x15 135x12 150x12 165x12 ds165z10ds 135x8ds 105x8
adductors 150x10 190x10 215x10 225x10 245x10
leg press 90x10 180x10 270x10 360x10 490x10 580x10 670x10 760x10 850x10 940x8 940x8 ds940x8 760x8 560x8 480x8
squats w/special form 45x10 185x12 225x10 275x8
glute ham raise x10/3

done for the day. well, got a good pump today but my knees and legs were absolutely screaming the entire workout. idk if it's the weather change from getting colder or a pressure change or what but they were not having it at all today. now the ol wheels are smoke checked and tired as hell. still a pretty good respectable day in the books. the special form on the squats was rock bottom to half way up and then back down. so basically bottom in partials out of the hole with continuous tension and the leg presses and leg curls all were 3 sec negs with 1-3sec contractions. so it was a nasty brutal day


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
1 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
3 kiwi
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

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Originally Posted by guns01

today

abs/legs

standing cable crunches 70x10/4
roller work
ol glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
seated leg curls 90x15 105x15 120x15 135x12 150x12 165x12 ds165z10ds 135x8ds 105x8
adductors 150x10 190x10 215x10 225x10 245x10
leg press 90x10 180x10 270x10 360x10 490x10 580x10 670x10 760x10 850x10 940x8 940x8 ds940x8 760x8 560x8 480x8
squats w/special form 45x10 185x12 225x10 275x8
glute ham raise x10/3

done for the day. well, got a good pump today but my knees and legs were absolutely screaming the entire workout. idk if it's the weather change from getting colder or a pressure change or what but they were not having it at all today. now the ol wheels are smoke checked and tired as hell. still a pretty good respectable day in the books. the special form on the squats was rock bottom to half way up and then back down. so basically bottom in partials out of the hole with continuous tension and the leg presses and leg curls all were 3 sec negs with 1-3sec contractions. so it was a nasty brutal day


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
1 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
3 kiwi
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut

Brother you got my respect on your worst day. Hope to be back at it myself. Sunday Monday I hope. I cough it hurts. But if I sneeze it all most puts me to my knees.

Sent from my SM-S975L using Tapatalk

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Originally Posted by thudgens96

Brother you got my respect on your worst day. Hope to be back at it myself. Sunday Monday I hope. I cough it hurts. But if I sneeze it all most puts me to my knees.

Sent from my SM-S975L using Tapatalk

let it heal up completely man. that is one of the most painful and uncomfortable injuries to sustain.