yesterday

abs/legs

standing cable crunch w/vac 70x10/4
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
lying leg curls dead stops 60x8 80x8 100x8 120x8 140x8 150x8/2
adductors 190x10 235x10/4
machine leg press 355x20 390x20/4
hacks ss 180x3 270x3 360x3 450x6ss 540x6ss 630x6ss 630x6ss
leg extensions ss ss135x6 ss150x6 ss165x6 ss180x6

done for the day. not a bad session in today. i did machine leg presses instead of plate loaded so i didnt have to move as many plates around with my busted arm. so i opted for higher rep ranges there. it is a little better today and not so bad but still really sore and pulling. still no bruising at all and no gaps or holes. we may be in the clear from a serious injury but i am going to have to baby it for a while. all in all a good heavy day.

meal 1
5 whole eggs w/light cheese
1 cup spinach
4 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
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
12oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut