yesterday

cardio/abs/legs

35min step mill am fasted

ab wheel x10/4
leg extensions 90x20/2
Tri set warmup
leg extension 90x10ts
hacks ts 90x10
squats ts 135x10
Giant Set 1
leg extension 180x10gs 3sec hold
hack 180x10gs
squat 225x10gs
leg extension 180x10gs
squat 225x10
Ascending to descending set leg press
leg press 450x3as 540x3as 630x3as 720x3as 810x3ds 720x3ds 630x3ds 540x3ds 450x10
Giant Set 2
hack 270x10gs
squat 315x10gs
leg extension 135x10 3sec hold
leg press 450x10
leg press 270x10 super slow tut long painful reps
Heavy Hack drop
hacks 540x2ds 450x2ds 360x2ds 270x2ds 180x3(super slow nasty) 90x3(super slow nasty)
Giant Set 3
leg extensions 180x10gs
seated leg curls 120x10-9-8-7 each rep down 1 sec
standing ol leg curls gs 25x10
stiff leg dead gs 135x10
seated leg curls pump 120x10
standing ol leg curls 25x10

done for the day. pretty good strength wise today. a little bit stuff and tight going in but once warmed up, i had zero issues. was able to get surprisingly heavy with only enough time to move to the next movement for rest. so it was a serious kick in the nuts. the pump was brutal and legs were buckling at the end. all in all a great session.


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