yesterday

abs/legs

band ab wheel x10/4
lying leg curls as 30x10as 40x10as 50x10as 60x10as 70x10 80x10 90x10 100x10 (going to take me a bit to get these back up to strength)
abductor ss 80x10ss 90x10ss 100x10ss 110x10 120x10/2
adductor ss 100x10(no bueno) ss60x20/2 (had to shut it down)
leg extensions 115x20/4
belt squat 90x10 180x10 270x10 360x10 450x10 270x28
leg press 360x30 540x20 720x10
hs lunges x10/3

done for the day. since my hip/low back has been jacked i had pulled pretty much all direct ham work out to let it heal. well it has somewhat healed up now and i am slowly adding it back in. so strength is way way down and it pumps up quick as hell. painful after a couple sets at how tight it gets, so they are firing nicely but no where near where i would like them to be. also thought the groin had healed up enough to start adding them back in and when i loaded them, it gave me a big fuck off. so i pulled back and just tried to push some blood in with some high rep light stuff. training around them right now and doing the same that i did with hams, let it heal then i will get back after them. had therapy work done on weds and she worked the area but it is still not ready. the ham and groin were locked together. the adduct was even locked onto the vast meds all the way up to my knee. so to say it is angry is an understatement. good news is my back is smooth and as healthy as it has been since the bs virus shit kicked off. so making progress on body work and healing as well. all in all a good session though.


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