yesterday

abs/legs/calves

dante vacuum 5sets 15sec

dante 3/4 crunch 50x25 80x30
leg extensions ss 85x20 100x20 115x20 130x15ss 145x15ss 160x15ss 180x15ss
goblet squats ss 70x15 ss80x15 ss90x15 ss100x15
leg press (low on plat) 200x12 300x12 400x12 500x12 cs600x12x10x9x9
hacks 90x10 180x10 270x10 ds270x10ds 180x10ds 140x10ds 90x15
machine toe press 170x8 190x8 210x8 230x8

done for the day. progressing along with weights and volume is the key here. i damn crippled myself on legs last week with my first week back but i was still able to increase weight this week. i have a feeling i am going to be just as sore this week which is going to be brutal yet again. good thing is everything feels pretty damn good right now. sleeping really good for how i sleep and digestion is spot on. so we are kicking off nicely. excellent day in the week.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/2 cup oats
1 orange
meal 2
8oz turkey
1 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal
1 cup coconut milk
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka
cheat meal (hooters)
strip cheese sandwich
fries
10 hot wings
cotton candy blizzard