weds

cardio/legs

25min stepmill lss level 13

seated leg curls 75x20 90x20 105x20 120x15 135x15 150x12 165x10 120x10+10p
leg extensions 70x20 85x20 100x20 115x20 130x20 145x20 160x20 175x15
adductors 100x20 120x20 140x20 160x20 180x20 190x20/3
leg press low and wide 90x8 180x8 270x8 360x8 450x8 540x8 630x8 720x8
leg press 90x15 180x15 270x15 360x15 450x15 540x15
belt squats 90x10 180x10 270x10

done for the day. outstanding leg day with zero issues at all. no back issues and knees felt pretty damn good. strong day with a damn good pump as well. i figured it was going to be an off day since i had to bust out early for cardio and then haul ass to the dmv for my son to retake his driving test. he passed but that pushed my entire sched to the right and that always messes with me. time lines are very important and i am super ocd about them. for a change it didnt have any impact on today's session and now i wont be ping ponging all over taking him all over the place. so a good day across the board.


meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette