yesterday

cardio/legs/cardio

25min stepmill lss level 13 (fasted)

seated leg curls 70x20 85x20 100x20 115x20 130x15 145x15 160x10/2 175x9 125x15+15p 30sec iso
leg extensions ss 70x20 85x20 100x20 115x20ss 130x20ss 145x20ss 160x20ss 175x20ss 85x20x20x20ss
adductors ss x20 x20 x20 ss295x20/5
leg press low and wide(3sec negs) 90x10 180x10 270x10 360x10 450x10 540x10 630x10
hacks frog style 90x10 180x10 270x10 360x10
20min stepmill lss level 10

done for the day. yeah shoulder is messed up pretty good. it is stiff and painful today and the whole lat is sore as well. that whole area from the neck issue has completely screwed up that entire side. did my first front delt injection this am with gh and bpc. so we will see how that one goes. also have the dry needling on friday and all the other stuff thursday(which is today). so we are going to hit this fucker with the fire hose. legs went very well and the numbers look lower but i trained at a different gym. so all the machines and stuff are much heavier than my normal spot. well all of them but the adductors. that machine is light as hell. pretty damn good session though and lower back held up nicely. only thing that sucks at this spot is the leg press platform is a little narrow and you pretty much have to put your toes against the plates to get out wide. my other spot you can go crazy wide. i am trying to hammer my outer sweeps as much as i can. it sint going to grow in a def but i dan def get a lot more detail in there. good session 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