today

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