yesterday

cardio/abs/legs

35min step mill am fasted

standing cable crunch w/vac 55x15 70x15/3
Warmup round 1
leg extensions ts 90x20/2ts
seated leg curls ts 100x20/2ts
adductors ts 100x20/2ts
Warm up round 2
leg extensions ts 140x20
hacks ts 90x10ts
squats ts 135x10
Giant Set Round 1
leg extension gs (3sec contraction) 180x10ts
hacks gs 180x10
squats gs 225x10
leg press gs 360x10
Ascending to drop set
leg press 360x3as 450x3as 540x3as 630x3as ds630x3ds 540x3ds 450x3ds 360x12
Giant set Round 3
hacks 360x10gs
squat 275x10gs
leg extensions (3sec hold) 180x10gs
leg press gs 360x10gs
seated leg curls 100x10 (10-9-8 per rep down to 1)
leg press gs 360x10 (super slow motion)

done for the day. nasty session today with lots of back to back movements and a hell of a brutal pump. actually surprisingly strong considering the oxygen requirement for all the movements. i may have underestimated the weight on the lower end on a lot of the movements but this was more of a feeler run to see where i am at. no issues at all with back legs or knees. so a hell of a good day in the books.


meal 1
2 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
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms