yesterday

legs

stationary bike warmup
rumble roller work
seated leg curls w/band 25x8 45x8b 70x8 70x8b 90x8 ds90x6b/ds 70x8b/ds 45x10b
leg press 200x15 300x15 400x15 500x15 600x15 700x15 800x15/4
leg extensions 60x10 70x10 80x10 90x10 100x10 120x10 130x10 ds140x10ds 120x10ds 100x10+15p

done for the day. pretty basic session that was semi heavy with a pump focus. knees were still a little iffy, so i went cautious on this one. i did have to swap out the presses and extensions in the order of movements because of some inconsiderate dick head running his mouth while i waited. no way i was going to cool all the way down and jack something else up while someone was bsing with a buddy. still a pretty good session though.


meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
cheat
jalpeno crunch burger
triple steak burger
oreos with a little milk