yesterday

abs/legs

standing cable crunches 70x10/4
5 min stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
adductors 190x10 180x10 235x10/4
occluded lying leg curls 60x10 70x10 80x10 os 90x35x20x15x12 (10s between sets)
occluded leg extensions 80x10 105x10 os 120x31x15x12x12 (10sec between sets)
occluded leg press 290x10 380x10 470x10 os 560x30x20x15x15 (10s between sets)
front squats 90x10 180x10 270x10

done for the day. one hell of a nasty painful day today. joints were a little dry and tender today so i decided to go all out on occluded work. yeah it sounded good in my head and on paper but not so much when it got going. if you want to test your pain tolerance this is the one for you. it is nasty. good day in and it went pretty quick.


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
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb