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Originally Posted by guns01

yesterday

legs

seated leg curls 75x12 90x12 105x12 120x12 135x12 150x12
adductors 160x12 180x12 190x12/4
abductors 70x12 80x12 90x12 100x12 110x12 120x12
one leg leg press 45x12 90x12 135x12 180x12 225x12
belt squats 90x12 180x12 270x12/2

done for the day. if you dont notice the progression here and i am only semi programming with this. i am slowly increasing all 3 factors right now reps volume and weight. so i can make progress while easing back in and filling back out at the same time. that is without being completely crippled and getting hurt. i actually had to pull back just a smidge today because everything was firing and feeling really good. after last weeks cripple fest, i didnt keep on getting after it once i had a brutal pump going. skipped the cardio this am and actually trained first thing this am instead due to a graston therapy appt in the afternoon and having the grand baby over for the afternoon as well. still will get all my work in for the week and that's the best advantage of not being in prep. i have extra days to shift stuff if need be. pretty sure i will start the transition back in about 2 weeks.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g cor
2 rice krisoy bars or carb of choice simple carbs here
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
80g kids cereal
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

How was it walking out of the gym after that lol.
Last week I had a pretty good Leg day thinking I would rest the rest of the weekend and my wife got me to go to the fair the walk around farmer marker day after.
Not kool hahahah

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com