today

cardio/abs/legs

30 min incline treadmill am fasted
dante vacuum 4set 15sec

standing 3/4 rope crunches 70x25 85x27
prowler strap drag 45x40 yards 90x40yard 135x40yard 180x40yard 225x40yards 270x40yards
prowler push 225x40yard 180x40yard 135x40yard 90x40yard 45x40yard
prowler drags w/band 45x40yard 90x40yard 135x40yard 180x40yard 225x40yard
hacks 90x8 180x8 270x8 360x8 450x8 amrap 230x37
leg press 200x8 400x8 600x8 780x8 960x8 amrap 600x42

done for the day. went and trained with my buddy again at his facility. a little later in the day session and the turf inside was clear so we went bat shit crazy on the prowler to start with. stupid nasty insane pace with an even more nasty and painful pump. when we finished i figured i wouldnt have strength for nothing. still able to push some pretty surprising weight around even after all the nasty work. hit some really good numbers on straight and amrap as well. went in with knees a tad bit achy but no issues at all while training. probably going to feel them when i cardio tomorrow. i left hobbled so it was an excellent day for damn sure. still stringing them together nicely.


refeed

meal 1
3 whole eggs
1 cup egg whites
8oz red potatoes
2 cups spinach
meal 2
8oz turkey
2 english muffins
light sugar free jelly
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
2 english muffins
light sugar free jelly
1 cup broc
meal 6
8oz turkey
2 english muffins
light sugar free jelly
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms