Tuesday

abs/hams/cardio

dante vacuum 5sets 15sec

dante 3/4 crunch 50x25 80x46
seated leg curls 75x15 90x15 105x15 120x15 135x15 150x15 165x15
adductor ss 190x15/5
abductor ss ss80x15 ss90x15 ss100x15 ss110x15 ss120x15
low box squats x10 135x6 225x6 255x6 285x6 315x6
bulgarian split squats 30x10 50x10 70x10 ds(w/iso 10sec) 90x10ds 70x10ds 50x10ds 30x10
20 min stepmill steady state level 7.

done for the day. pretty good kick in the nuts session today. a tad bit slow going and running behind all day from just being lazy haha. got a really good and nasty pump and felt really good and strong. low back tightened up just a tad on the box squats but i am just getting back under the bar for the second week. still able to increase poundages or reps on all movements. so it was a good day in the books


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 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