today

abs/legs

ab wheel x10/4
seated leg curls 100x10 110x10 120x10 130x10 140x10 150x10
adductors 100x10 110x10 120x10 130x10 140x10 150x10
leg extensions 80x10 100x10 120x10 140x10 160x10 180x10
bulgarian split squat x10 25x10 35x10 45x10 55x10 65x10
belt squat ss 90x10ss 140x10ss 180x10ss 230x10ss 270x10ss
prowler band drags ss 90x30yards ss135x30yars ss180x30yards/4

done for the day. not a bad session at all today. pushed the pace pretty good and drove max blood in really quick. used a different leg extension machine which was pretty comfortable on the knees. got some good volume in and moved the weight up a tad bit. i stayed away from the press and hacks today because of the hip flexor. i did fascia blast it this am and used a roller on it while training today. trying to let it heal up a bit before maybe putting those back in again and increasing movements. i will play how it feels by ear next session. all in all happy with today though. may add bands to the ab wheel and test that out here friday. tomorrow will be a cario/rest day for my partner to catch up since he missed yesterday


meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms