yesterday

legs

seated leg curls 75x20 90x20 105x15 120x15 135x15 ds150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10
adductors 160x20 180x20 190x10 215x10 225x10 235x10 ds235x10ds 190x10dz 170x10ds 150x10
one leg leg press 90x10 135x10 180x10/2
leg press low stance 270x12 360x12 450x12 540x12 630x12 ds720x10ds 630x10ds 540x10ds 450x10ds 360x10ds 270x10ds 180x10ds 90x10
pend squats 90x15 180x15 270x15 360x15 450x15
leg extensions 85x10 100x10 115x10 130x10 145x10
belt squat stiff leg 50x10/2

done for the day. not a bad session at all today. great volume and tempo with a fantastic pump. focused on lower platform placement on the presses to get a deep deep range of motion and hammer the piss out of the quads. moved some pretty good weight today and only had a little bit of tender knees going on. most likely from changing my stances and range of motion and my knees not being used to it. not injured pain but more of an over use or not used to type of irritation. all in all an excellent session.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette