today

legs(1)

5 min stationary bike warmup
roller work
one leg glute bridge w/iso x10(10s)/2
dbl leg glute bridge w/iso x10(10s)/2
reverse hypers x10/4
lying leg curls 50x15 60x15 80x15 90x15 110x15 ds140x15ds 110x8ds 90x8+25p
adductors 190x10/4
leg press 200x15 290x12 470x10 650x10 740x10 830x10 920x10 fun set 1010x12(30sec)x11(60sec)x15
ssb squats 205x12 245x12/2

done for the day. great great session today. felt good strong no joint issues at all and got a hell of a nasty pump. so not really a whole lot to note other than it being spot on and awesome today. cheat day as well so that makes it all the more better haha.


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
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
cheat
dbl steak burger w/bacon and cheese
med fries
large shake