yesterday

abs/legs/cardio

standing cable crunch w/vac 70x10 85x10/3
stationary bike warmup
rumble roller work
glute bridge w/iso x10(10s)/4
reverse hypers x10/4
seated leg curls 75x12 90x12 105x12 120x12 135x12 150x12 165x12 180x12
adductors 190x10/4
squats x15 135x15 185x12 225x10 275x8 315x8 405x8
leg press 270x8 450x8 630x8 ds720x8ds 630x8ds 540x8ds 450x8
15 min step mill intervals 2-1

done for the day. not to bad of a session today. nasty cold so i went in super tight and achy as all hell. hips and knees took forever to open up and get warm. i actually didnt think i was going to be able to get heavy at all on the squats but back and hips actually held up really good. 315 felt really light and 405 was much easier than i figured. i started to push up a little heavier but i was solo and the old power lifter was in a hurry and i didnt want to bother him to spot me. so i left it alone. got a new pair of heavy wraps that are a little short for me but they give a nasty rebound out of the hole. i probably could have hit between 6-700 for a few easy reps yesterday. back probably wouldnt have liked the load but legs and knees could have took it. great day with a pretty good pump. 50 of drol is still in the lineup again this week


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