yesterday

abs/legs/cardio

standing cable crunch w/vac 70x10 85x10/3
stationary bike warmup
lying leg curls 60x10 70x10 80x10 100x10 120x10 130x10 ds140x10ds 120x8ds 100x8ds 80x8(30sec iso)
adductor ss 190x15/4ss
abductor ss ss80x15 ss90x15 ss100x15/2
leg press 200x10 300x10 400x10 500x10 600x10 690x10 780x10 870x10 960x10 ds960x10ds 870x10ds 780x10ds 690x10ds 600x10ds 500x26ds 400x47+20sec iso(400x20)
hacks 1.5s x15 50x15 100x15 150x15
leg extensions 100x25 130x25 150x25ds 85x10
18 min step mill intervals 2-1
hypers x10/4
stretching

done for the day. nasty leg session today with a brutal pump. kept the pace going nice and steady. did get a bit of low back electricity on the second and third rep of every set of leg press. no pain but it was def letting me know that it was there. i did put my belt on after the second set and kept it on for both leg press and hacks. just to be cautious. i will be putting in hypers and reverse hypers for damn near every session and also may be adding in a lot more ab work. hopefully i can keep this from becoming a really bad issue. great day in the books for sure though.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
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 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