yesterday

abs/legs

machine leg raise 20x20 30x20/3
warmup
leg extensions 70x20 85x20 100x20

Giant Set 1
backwards lunges 95x10gs
leg extensions 145x10-9-8
reverse hack 270x10gs
belt squat 270x10gs
leg press 600x10gs
hacks 270x10gs
walking lunges bw x30 yards

Giant Set 2
reverse hack 270x10gs
leg extensions 145x10-9-8
vertical leg press 360x10gs
belt squat 270x10gs
leg press 600x10gs
leg extension 115x30
reverse bb lunge 45x10gs
leg extensions 160x10gs
seated leg curls 135x10-9-8gs
reverse hack close stance 270x10gs
hacks 270x10gs
lying leg curls (3sec contract) 80x10gs
lying leg curls (pump) 60x10gs
lying leg curls (tut) 40x10

Finishers
box squat (just under para) 135x10 185x10 225x10 275x10 315x10/2
abductors 80x10 90x10 100x10 120x10

done for the day. solo session again today at normal gym. so huge pain in the ass fighting people from taking the shit i had setup. even offered to let them jump in while i was doing other movements but no, they had to change the whole setup and fuck me. so a couple movements i had to improvise to keep the ball rolling. pretty hefty and nasty session nonetheless and i broke my own ass off. left shaking so it was a good session. the box squat was supposed to be a part of one of the giant sets but since i lost the rack to some dick head i had to do it at the end for a finisher. first time with a bar on my back in about a year. felt good and no issues at all with back or hip. actually explosiveness and firing were strong and spot on considering. i had in my mind that if it felt even a little off i would shut it down but no problems at all. i did pull super slow negatives on them with a good pause on the box just to see how it all tightened and fired. my dicked up movement patterns must be correcting itself. i may slowly play with these and go even lower week to week. all in all a nasty pump and excellent session.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
40g 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
3/4 cup jasmine rice
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms