yesterday

cardio/abs/legs

30min stepmill lss

standing cable crunch w/vac 70x15/4
leg extensions 70x20 85x20 100x20 115x10 130x10 145x10 160x10 175x10 190x10 ds205x10ds 190x10ds 175x10ds 160x10ds 145x10ds 130x10ds 115x10ds 100x10ds 85x10ds 70x10ds 55x01ds 40x10
abductors 60x10 80x10 100x10 120x10 140x10 160x10 ds160x10ds 140x10ds 120x10ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10
adductors 100x10 120x10 140x10 160x10 180x10 ds190x10ds 170x10ds 150x10ds 130x10ds 110x10ds 100x10ds 90x10ds 80x10ds
belt squats 90x10 180x10 270x10 360x10 ds450x10ds 360x10ds 270x10ds 180x10ds 90x10 (nut buster)
sissy squats x10/4

done for the day. had one hell of a bad issue yesterday that almost kept me out of the gym. washing my hands getting ready to leave and went to dry them off and got the worse back spasms of my life in my mid back right at the top of my lower back. so bad that i literally couldnt stand up or even take a deep breath. i even had to call the mrs at work to come home to take me to the er. before she made it, i had my son fascia blast the area and i carefully got ice on it for about 10 mins. it took about an hour for it to finally release and once it did other than being a bit sore and pretty tender it wasnt an issue anymore. scared the shit out of me because if i stood up even close to straight up and down it would move around into my abs and i literally couldnt take a breath. man it was bad. wife got pissed at me for going to the gym and made my son go to the gym with me to make sure i didnt do anything stupid haha.
still with all that i tested the waters out with the standing crunches and it was fine. didnt try to load back at all and got a pretty damn good session in with some good weights. so i would say i got a pretty good one in considering. not to mention since the labs on monday i couldnt afford to take a day off or it would mess up my week.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
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
80g 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
80g cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms