Tweettoday

cardio/abs/legs

35 min incline treadmill am fasted
vacuums 3x 15 secs

standing cable crunch 1.5 55x15 70x15 85x20
glute bridge w/iso x10(10s)/4
adductor 80x15 100x15 120x15
leg press #1 90x10 180x10 270x10 360x10 450x10 540x10 630x10
prowler drag 270x40yards/2 360x40yards 450x40yards
leg press #2 720x6 810x6 900x6 990x6
spider bar squats w/chains x10 155x8 245x8 245+1c x8 245+2c x8 245+3c x8 (end weight was 360lbs of chain total bar weight)

done for the day. absolutely destroyed some legs today. knees were a tad bit achy after cardio this am but not to bad. i was kind of worried going in that they were going to give me some issues but none at all. i did have a little issue with hip/lower back but nothing crazy bad just a little bit tight. glutes were trying to cramp up a little bit but they held good for the duration. did get pretty freaking heavy and it felt great. pump haha was absolutely stupid and i am pretty sure that every drop of carbs from yesterday are completely gone. damn good day in the books.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms