yesterday

legs

db leg curls 25x10 35x10 45x10 55x10 rp65x14x4x3 (strength dropped quick)
leg extensions ss 90x20ss
hacks ss 90x10
Tri Set
leg extensions ts 70x20
hacks ts 180x10
prowler push ts 135x30yards

Giant Set 1
leg extensions 3sec holds gs 180x10
hack gs 270x10
prowler push gs 180x30yards
leg extensions 180x10
leg press gs/as/ds 200x3as 245x3as 290x3as 335x3as 380x3as 425x3as 470x3as 515x3as 560x3as 605x3as 650x3as/ds 605x3ds 560x3ds 515x3ds 470x3ds 425x3ds 380x3ds 335x3ds 290x3ds 245x3ds 200x10

Giant Set 2
hacks gs 450x10
prowler push gs 180x30yards
leg extensions 3sec hold gs 180x10
sissy squats gs x10
leg press tut gs 470x10
hacks gs/ds 450x2 360x2ds 270x2ds 235x3ds 180x3ds 135x3ds 90x6tut

Giant Set 3
hack gs 450x10
reverse prowler drag gs 180x30yards
prowler push gs 180x30yards
leg extensions gs 180x10
leg extensions gs 90x30
leg press gs 470x10
sissy squats gs x10

done for the day. stringing together some nasty nut busting sessions this week. cardio is spot on apparently because heart rate isnt cranking up through the roof at all and i am showing to be burning less cals during training. so body is adapting and adjusting really well to dropping weight even though i am only down about 16lbs right now. going about 2lbs down a week. resting heart rate is sitting in the lower 60s and between 40s and 50s at sleep. so good sign body is resting good. once another 10 comes off the resting should settle back into the 50s like it normally does. no real issues today other than glute being a little angry and a tight lower back going in but other than that got an outstanding pump. hams are getting stronger and everything was good to go. so another good session in this week. going to be sore as hell though i think.


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