yesterday

cardio/legs/posing/legs/walk

45min stepmill lss

standing ol leg curls 10x10 20x10 30x10 40x8 50x8 ds60x8ds 40x9ds 30x10ds 20x12ds 10x15
belt squats 90x10 180x10 270x8 360x8 450x8

Giant Set 1
reverse bb lunges 115x10gs
leg extensions 140x10gs
goblet squat 100x10gs
belt squat 230x10gs
box squat 225x10gs
hack squat 270x10gs
walking lunges 30x30yards

Giant Set 2
goblet squats 100x10gs
leg extensions 160x10-9-8 down to 1
leg press high and wide 490x10gs
belt squat 230x10gs
leg press 490x10gs
leg extension 140x30gs
reverse bb lunges 95x10gs
leg extensions 140x10gs
seated leg curls 100x10-9- 8 down to 1
goblet squat 100x10gs
hacks 270x10gs
stand ol leg curls 20x10 squeeze
stand ol leg curls 20x10 pump
stand ol leg curls 10x10 tut

posing 10sec mand poses each 1 round
30min stepmill lss

done for the day. well i didnt think this one was going to be all that bad but man was i very mistaken. the lunges i had a hell of a time trying to control and was pretty much just dropping into the hole. those were a serious ass kicker. not to bad pushing through the movements though and i picked pretty good challenging weights. i was a little down on the heavy belt squats losing some weight there but i hadnt been on them in quite a while not to mention no need to hurt anything either. everything felt pretty damn good today and i lost my partner on the box squats and he was basically there for moral support from back pump. hell the box squats felt the best out of all the movements. smooth and good pop on those puppies. all in all a very very good day in the books but exhausted.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
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
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms