Tweet

Originally Posted by guns01

yesterday

abs/legs

banded ab wheel x10/4
leg extensions 60x20 70x20 80x20 100x10 115x10 130x10 145x10 160x10 ds175x10ds 160x10ds 145x10ds 130x10ds 110x10ds 100x10ds 85x10ds 70x10ds 60x10 (3sec hold on upsets)
adductors 190x10/6
belt squats 90x10 180x10 270x10 360x10 450x10 540x10
leg press 380x30 560x20 740x10
frog hacks 45x10 90x10 135x10

done for the day. super heavy day with no issues at all except a little groin tweak no the adductors. i dont think it was actually a tweak or injury so much as i didnt do them last week and hammered the piss out of them today. so my left one is angry and sore as all hell. had no impact at all on my training but damn if it didnt let me know what's up when i cooled down. super happy with the weights and pump today and how smooth everything went. i guess pre exhaust didnt have much effect on my belt squats. awesome day in the books.


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

I did legs yesterday did decent legs but hit my calves good. Walking around like a old man today sense I took a week off for the covid.

Eat, pound, sleep...