Thursday

abs/legs

banded ab wheel
leg extensions 90x20 115x20 140x20 cs180x14x7x6x5 (3sec holds)
adductors 100x10 120x10 140x10 160x10 170x10
belt squat 90x10 180x10 270x10 360x10 450x10
hacks 90x10 180x10 270x10 360x10 cs450x12x6x4x4
leg press 490x30 690x20 780x10

done for the day. looks low on movements and volume but it was a hell of a good session. felt good and strong and everything ran actually pretty smoothly. no issues with the hip or lower back on any of the movements at all. i did train with my partner at his facility so the hack wasnt loaded on the back like the normal ones it is the hip loaded one. so that's one of the pluses there. also didnt train hams or glutes at all and may not for a couple more weeks just to let it continue to heal up and not make it even more angry during the process. last therapy session i had see says that it is bound up really bad and a lot of the issues are coming from the glutes and hams. so if any work is done it will be light and pump only for now. overall good session.


meal 1
2 whole eggs
4oz sirloin
1 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms