thursday

legs

stationary bike warmup
roller work
seated leg curls 25x15 45x15 70x15 90x10/3
glute kick back machine 90x10 130x10 160x10 180x10
adductors 100x10/4 (machine was gnarly)
machine squats 90x15 180x10 270x10 360x10 450x10 540x6 640x6 ds730x6ds 640x8ds 540x10ds 450x15ds 360x15ds 270x20
banded belt squats 90x8 180x8 270x8 ds270x8ds 180x10ds 90x15

done for the day. took the little one with us on this day. so it was a pretty slow and long session. still got a nasty pump going and i had the shaky leg syndrom going on by the time we were done. so i can honesty say that i absolutely smoked them. great session and no real issues other than a pretty nasty low back pump.


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
1/2 cup oats