yesterday

abs/hams

reverse hypers x10/4
rumble roller work x2
ab wheel x10/3
one leg hs seated leg curl 10x10 20x10 30x10 40x10 50x10 ds50x10ds 40x10ds 30x10ds 20x10ds 10x10
adductor 215x15 225x15 235x15 250x15
wide db squats (sim belt squat) 60x10 70x10 80x10 90x10
glute ham raise x12/3

done for the day. a later in the day session today and gym was pretty packed. still kept a pretty good pace going and got a nasty ham pump going. strength isnt increasing as fast and easy in the hams as i would like but it is a work in progress. with my hip and back issues it is damn hard to push them to awful hard without tweaking it bad again. so nothing crazy till i am fully recovered. getting adductors and other supporting muscles to fire properly with rehab and prehab crap is helping out a ton. all in all a good day


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