today

cardio/legs

25 min incline treadmill am fasted
dante vacuum 5sets 15sec

stand one leg leg curls 10x10 20x10 30x10 40x10 50x10 ds50x8ds 40x8ds 30x8ds 20x8ds 10x8
adductors 100x15/6
belt squats 90x10 180x10 270x10 360x10 amrap 180x34
bulgarian split squat x10 25x10 40x10 amrap 53x28

done for the day. went and trained/killed my buddy at his gym today. doesnt look like a ton on paper but damn if i could barely walk afterwards. holy nasty stupid pump and pain. knee really didnt like the heavy belt squats so again keeping with the last 2 days, i had to stop increasing the weight and pull back just to be on the safe side. still able to move some good weight though, so i dont think i will be losing any real size or fullness. i think i only have 2 more leg days left, so i have to make them count at the same time throttling back a tad bit. no pain now so i am good but i am probably going to be hobbled sore again for the next 3-5 days as usual. great session.


refeed

meal 1
3 whole eggs
1 cup egg whites
8oz red potatoes
2 english muffins
light sugar free jelly
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
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
2 english muffins
light sugar free jelly
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms