Tweetsaturday

abs/legs

reverse hypers x10/4
rumble roller x2
ab wheel x10/3
seated leg curls ss90x15 ss105x15 ss120x15 ss135x15 ss150x15 ss165x15 ss180x15 ss195x15
leg extensions ss 115x15 ss130x15 ss145x15 ss160x15 ss175x15 ss190x15 ss205x15
lying leg curls ss 70x15ss 80x15ss 90x15ss 100x15ss
leg extensions ss ss220x15 ss235x15 ss250x15 ss265x15
hacks 90x4 180x4 270x4 360x4 450x8 mr 270x4/6
belt squat(narrow) 90x10 180x10 270x10

done for the day. nasty heavy and super high volume session. a little bit of knee issues again post training but a smooth session. no back or hip issues either for the most part. moving some pretty good weight around pretty good. so strength is good and i am feeling pretty good. a little slower pace than i like but the recovery time between heavy super sets is a nut buster.


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
cheat meal
popeyes chicken sandwich
fries
few cookies

Tweetyesterday

calves/back

machine toe press 170x10 190x10 210x10 230x10
reverse hypers x10/4
rumble roller work x2
hs iso row(ng) 45x12 90x12 135x12 180x12 225x12 170x21
pro grip db high rows 50x10 60x10 70x10 80x10 90x10 100x10
hs dante pull down 45x12 90x12 115x12 125x12 90x12
pro grip machine row 135x8 150x8 165x8
machine pull overs 105x12 120x12 135x12
chins x10/3

done for the day. supposed to hit cardio today but the weight floor was wide open but the cardio was slam packed and no steps were open. not that i really felt like doing it anyway. i need to do it but i will still get all my sessions i need in this week regardless. another good strong session in today and thankfully no issues at all. great 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
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

Tweettoday

abs/hams

vacuum x10/4ss
standing cable crunch ss70x15 ss85x15/3
reverse hypers x10/4
rumble roller work x2
one leg hs seated leg curls 10x10 20x10 30x10 40x10 50x10 ds50x10ds 40x10ds 30x10ds 20x10ds 10x10
adductors 195x15 225x15 235x15 245x15
belt squat 50x10 90x10 140x10 180x10 230x10 270x10 320x10 360x10
vertical leg press 90x10 180x10 270x10 360x10
glute ham raise x12/3

done for the day. outstanding day in the books. everything firing the way it is supposed to and strength was excellent for a change. i hammered the hell out of my hams and the way they are feeling right now they are going to get nasty sore. i am super happy with my strength progression on the ghr. going to either start adding weight or reps. havent made the call on that one just yet. good stuff


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