today

legs

stationary bike warmup
roller work
dbl leg glute bridges w/iso x10(10s)/4
seated leg curls 90x20 105x20 120x20 135x20 150x20
lying dead stop leg curls 100x8 120x8 140x8
squats x10 135x10 185x10 225x6 275x6 315x6 365x6 405x6 515x6
leg press ds of death 450x30 360x30 270x30

done for the day. hell of a good day in today. everything felt great smooth and was firing on all cylinders for sure. i thought going in it was going to suck ass because i was solo and it was cold and nasty. turned out that everything warmed up good and i moved some really good weight. i could have pushed up over 600 for sets of 6 today but the old power lifter was leaving and i didnt want to hold him up to spot me. so i cut it at just over 500. great day in the books.

meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb