today

abs/legs/cardio

standing cable crunch w/vac 70x15 85x15/3
glute bridge w/iso x10(10s)/4
seated leg curls w/iso 75x15 90x15 105x15 120x15 135x15(20sec iso)/4
adductors 190x10/3
hatfield squats x10 165x10 205x10 245x8 295x8 335x8 challenge set 425x8ds 335x10ds 245x15
leg press 200x8 300x8 400x8 490x8 580x8 670x8 780x8
leg extensions 100x20 115x20/2
21 min step mill intervals 2-1

done for the day. not the craziest or nastiest session today but it was still a challenge haha. moved some pretty good weight around and everything held up and felt pretty good. got a pretty good pump going also. hips didnt feel to good on the step mill but after hammering them on the adductors and squats they held up pretty good i think. after this good session i am 100% toast.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
7.5oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
1 thomas blue berry english muffins