yesterday

abs/legs/cardio

standing cable crunch w/vac 70x10 85x10/3
stationary bike warmup
glute bridge w/iso x10(10s)/4
standing leg curl 10x10 20x10 25x10 35x10 35x10 50x10 75x10/2 ds75x10(10s)/ds 50x10(10s)ds 25x10(10s)
adductors ss 190x12/4ss
reverse hypers ss ss x10/4
squats x15 135x10 185x10 225x20/4
12 min step mill intervals 2-1

done for the day. had a very time pressed session yesterday morning. i had a doc appt and a bunch of running around to do, so my session was very very compressed. so i was absolutely balls to the wall. my damn hips where tight as hell going into the squats and stayed that way for the duration. great pump throughout the leg but damn if the hips and lower back didnt take a beating. so much so that i almost dropped the cardio all together. i couldnt do that so i suffered with a hell of a lower back pump and painful hips. i will say that my endurance is excellent and i went from set to set with only about 60sec rest and straight into cardio after. i am also having some gut issues more than normal the last couple of days. i may have a bug going on since i have had no change to my eating. keeping an eye on that garbage



meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
12oz purple potato
banana
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1 thomas blue berry english muffins