yesterday

abs/legs

standing cable crunch w/vac 70x20 85x20/3
leg extensions 75x20 90x20 105x20 120x20 135x20 150x20 165x20 180x20 195x20 210x20
seated leg curls 75x20 90x20 105x20 120x20 135x20 150x20
abductors ss 80x10ss 90x10ss 100x10ss 110x10ss 120x10ss 130x10ss 140x10ss(no rest all back to back and back and forth)
adductors ss 100x10 ss120x10 ss140x10 ss160x10 ss180x10 ss190x10/2
reverse hacks ss 90x10ss 180x10ss 270x10ss 360x10ss
hacks ss ss90x10 ss180x10 ss270x10 ss360x10
belt squats tut 90x10 180x10 270x10 ran out of time (these were done with as slow on both neg and concentric as possible each rep probably close to about 45sec of so)

done for the day. super fast paced day today and was running behind right out of the gate. a little tired and ran down going in but still got a pretty good session in considering. i like to push the tempo and force blood but i dont like chasing the clock haha. i like to be damn near done and look down and it's only been like 70mins not i only have 20mins left. great pump and pretty good strength. the reverse hack into normal hack super set was a huge lung check for sure. i kept the negatives pretty slow and controlled and exploded out of the hole. lit the entire leg up big time and then moving into the tut on belts was a serious test of pain tolerance and gut. i was shaking like a cat shitting razor blades at the end. all in all i would say a damn good one even though i would have like to got a tad bit more volume in.


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