yesterday

cardio/abs/legs

30 min stepmill lss

banded ab wheel
banded abductor work x10/3
ghr x10/4
belt squats 90x8 180x8 270x8 360x8 450x8 180x12cs x10cs x10(partials bottom 1/3 x10 and 20 sec iso hold at top.(all sets done with 3-5 sec neg)
sissy squat x10 40x10ds x5 40x10ds x6 40x10ds x5/3
occluded leg extensions 100x33x28x22x21x19
occluded seated leg curls 80x31x26x22x21x18

done for the day. doesnt look like much on paper but man if it wasnt a punch in the gut session. nasty painful pump for start to finish. had programmed to do cluster sets on belt squat and hacks with a finisher of high rep leg presses but partner's back seized up again. so i modified the session with stuff he could do. honestly i think it made it much worse haha. did tweak the groin again with either the occluded extension or leg curls. i think the ham is tightening up and pulling the groin and that's what is causing the pain. it is most likely locked onto it like i have had in the past. i have a therapy session sched next week i believe to get worked on. got bloods on monday also so today will be the last training session of the week. i also noticed i wasnt feeling the same umph and strength going into my session and bam it hit me. i did cardio in the am which i normally havent been doing on leg day haha. still pretty smooth and strong though. good session.\


meal 1
2 whole eggs
4oz sirloin
1.5 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
apple
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