yesterday

cardio/abs/legs

45min stepmill am fasted

ab wheel x15/4
standing cable crunch w/vac 70x15/4
Tri Set Warmup
leg extensions 85x20ts 100x20ts 115x20ts
lying leg curls ts 60x20ts 70x20ts 80x20ts
adductors ts 190x20/4
Warmup squat 135x10 225x10
Giant Set 1
squat gs 315x10gs
hack forced neg gs 180x10
leg curls gs 80x10
leg extensions 3sec hold 145x10
reverse hack gs 270x10
seated leg curls 3sec 150x10
bb lunges gs 95x10
Giant Set 2
leg extensions gs 135x30
leg press gs (ds) 580x12ds 490x30
leg extensions gs 180x10
pause machine leg press gs stack 400x10
Giant Set 3
forced stretch hypers gs x10
belt squat gs 270x10
machine leg press gs 400x10
squat gs 225x10
sissy squat gs x10

done for the day. holy smoke the legs day. excellent session and actually felt fantastic. not so much after getting done but during was spot on. hips and lower back tightened up a smidge squatting but not to awful bad but i wasnt about to push the envelope on them even though 315 moved super easy. my normal training partner again was a no show so i took my son. then their was a random dude on the hack and we needed it so i offered for him to jump in for a round. haha, he wont be back. he did it but he was face down on the floor after and throwing up. love it. we added in 10 min walks after every meal starting this week. going to push insulin sensitivity to the max with that dropping metformin and adding in berberrine. anxious to see how that goes. should be interesting because my blood sugar is already pretty good.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
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