yesterday

cardio/legs/cardio

45min stepmill lss level 9 (fasted)

leg extensions 70x20 85x20 100x20 115x10 130x10 145x10 (5sec contract)
seated leg curls 75x20 90x20 105x20 120x20 135x20 150x20 (5sec contract)
adductors 100x20 120x20 140x10 160x10 180x10 190x10
machine leg press 170x20 190x20 210x20 230x20 250x20 250x20 (slow neg and contract)
leg press 90x10 180x10 270x30/3
45min stepmill lss level 9 (post)

done for the day. this was a hell of a rough one. was running behind today and just felt like absolute crap. on top of that i have a bad shot in my leg right now that is ill tempered as all hell so it is tight and painful. so i went as hard as i could safely. good to also note that the dizziness of super low carb depletion is in full effect. i have to be super careful standing up and the whole shebang not to pass out. my insulin sensitivity is through the roof and i am burning through everything super fast. conditioning is improving daily and other than feeling like dead animal ass i am on point at the moment. i had a chrio adjustment done yesterday and everything was solid and good to go on that one also. so other than being beat up and tired my body is holding up pretty damn good in that aspect. going to be hitting cryo this weekend and i have one more dry needling appt next week. so coming in cruising now i hope. not a bad day but not going to say a good day though either. cardio blows donkey dick and is kicking my ass as always too.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
30g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette