today

abs/legs/cardio

machine crunch 100x10/3 (started cramping on 4th set)
stationary bike warmup
rumble roller work
glut bridge w/iso x10(10s)/4
lying leg curls 60x8 80x8 90x8 100x8 110x8(30s) 120x10(30s)/3
adductor 190x10/3
squats x10 135x10 185x10 225x3 275x3 315x3 385x6/5 (heavy)
leg press 180x10 270x10 360x10 450x10 540x10 630x10 720x10 (done back to back)
banded stiff leg deads 145x8 195x8 245x8
15 min step mill intervals 2-1

done for the day. hell of a nasty session today and super super heavy. everything was firing really well today and i had no issues at all. i didnt even have to do the hip flexor activation work after my first couple sets of squats. first couple of squats were nice and easy the last couple were a tad bit rough. great session across the board even though by the end i felt like i was going to die. cpap went a little better last night. i woke up a number of times but i didnt have any issues with it.

meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
8oz kumbucha