yesterday

abs/legs/cardio(deload)

stationary bike warmup
standing cable crunch w/vac
rumble roller work
glute bridge w/iso x10(10s)/4
lying leg curls 60x15 70x15 80x15 90x15 100x12 110x10 120x8
stiff leg deads 135x12 185x12 235x12
squats x10 135x10 225x8/6
sissy squats x8/6
18 min step mill intervals 2-1

done for the day. fired up the deload for the next 2-3 weeks. going to give the joints and cns a little rest. so nothing crazy heavy and no intensity techniques at all. pretty good session yesterday with no issues at all. well my knees did tighten up and get a little angry because the squats were supposed to be slightly above para and my knees hate that.


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
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz 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

new food totals added