yesterday

abs/legs/cardio

standing cable crunch w/vac 70x10 85x10/3
stationary bike warmup
glute bridge w/iso x10(10s)/4
seated leg curls 75x20 90x20 105x20 120x20 135x20/3
lying leg curls rest pause 110x8 130x8 150x8
squats x20 135x15 185x12 225x10 275x6 315x6 405x6
leg press drop set of death 630x30ds 540x20ds 450x20ds 360x20
18 min step mill intervals 2-1

done for the day. had plans to have a great training day and got the no bueno right out of the gate. i had an early morning doc appt that threw a wrench in all of that. since it took over an hour for the appt my entire sched was shot to shit. then to top it off the doc and nurse both did my bp at about 150/90 while using the small cuff. so add in even more irritation because i have to go back in in 2 weeks for a bullshit visit because my bp i know for a fact isnt high. i check it almost every day. so going in already irritated and not feeling good, i didnt go balls out wide open. i just went nice and smooth got a good pump and called it. got some food added in over the weekend. so that will be noted as well.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
2 thomas english muffins
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
2 thomas blue berry english muffins