yesterday

legs/cardio

stationary bike warmup
roller work
dbl leg glute bridge w/iso x10(10s)/4
lying leg curls 70x8 80x8 90x8 110x8 130x8 ds140x8ds 120x8ds 100x8(30s)
leg press sweep focus 90x10 180x10 270x10 360x10 450x10 540x10 strong stance 630x10 720x10 810x10 ds900x10ds 810x10ds 720x10ds 630x10ds 540x10
rb hacks 270x8 360x8 ds450x8ds 360x8 (second set on drop was done with a 4-5s neg)
35 min step mill

done for the day. been slacking on log updates but i have been training. i have been busy as all hell but i have got every day in this week. yesterday wasnt the best in the books. my knees were not cooperating with me at all and i was supposed to squat and decided to drop it instead of hurting something. damn weather keeps going from hot to cold and all the systems coming in is royally fucking my shit up. even my elbows are killing and they never hurt consistently. i hate seasonal change. been a good week so far over all though not the best but good.


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