yesterday

abs/legs

cable crunch 70x15 85x15/3
one leg hs seated leg curls 25x12 35x12 45x12 50x12/3
adductor ss 190x15ss 205x15ss 220x15ss 235x15ss
abductors ss 100x15 ss110x15 ss120x15 ss140x15
banded leg press (gb) 90x12 180x12 270x12 360x12 450x12
hack frog squats 90x20 180x20/3
ghr partials x14/4

done for the day. into a new training block this week and it is looking and feeling pretty nasty. a little slower pace today than what i like but still an excellent pump. lower back is still dinged up but no issues with it training today on any of the movements. strength was really good but i think i had a little lack of performance because legs were still a tad bit sore from saturday. got a graston session pre training today, so i am going to be a little beat up and dehydrated going in yay.


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
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch 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
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms