yesterday

cardio/legs

35min incline treadmill am fasted

seated leg curls 60x8 70x8 80x8 90x8 100x8 120x8 140x8 160x8 180x9
adductor 100x8 120x8 140x8 160x8
leg press 200x8 400x8 600x8 780x8 960x8 ds1140x8ds 870x8ds 780x8ds 670x8ds 600x8
ssb squats x8 135x8 185x8 225x8 275x8
hacks of death 180x4 270x4 ds360x8(8s) 270x8(8s)ds 180x8(8s)ds 90x8(8s)

done for the day. had an exact opposite day from yesterday. felt very very strong today with almost no issues at all. first day putting any kind of bar on my back also since i have been belt squatting for months. we shut that one down a little on the lighter end just to let the low back get used to progressive weight and not busting it up to bad training. i am already beating the hell out of it with cardio. hips actually felt good even with the squats. i can honestly say that we absolutely killed this session. programing will be changing up next week so legs will start the week off. so only a few days to recover from this one before hitting it again.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
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
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
60g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms