Tweetyesterday

calves/back/abs/cardio

seated calf raise (2sec stretch) 25x10 50x10 75x10 100x10 125x10 150x10
activation work
chins x10/4
upper lat cable pullovers 25x10 35x10 42.5x10 50x10
meadows rows 25x12 50x12 75x12 100x12
tbar rows 75x10 100x10 145x10 170x10 195x10
shrugs 50x10 60x10 70x10 80x10 (3sec contract)
med ng mid back pulldowns 55x10 70x10 85x10 100x10
hypers x10/4
machine crunches 30x15/4
30min stepmill lss level 10

done for the day havent been logging and have made some increases in carbs etc... i will note them today. was having a really good streak were everything was running really good except the shoulder which has also getting better. went out of town to visit some family and the trip wrecked my lower back hips and knee. so i have been trying to get that fixed back again over the last little bit of a stretch. such a pain in the ass literally. everything else has been going really well. gaining weight slowly and strength is climbing pretty damn good. all in all pretty good across the board other than those little set backs from traveling.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
apple
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

legs

seated leg curls aa 75x20ss 90x20ss 105x12ss 120x12ss 135x12ss 150x12ss 165x12ss 180x12ss
leg extensions warmup ss55x20x20x20 ss70x20x20x20 ss85x20x20x20
one leg leg extensions ss ss25x12 ss40x12 ss55x12 ss70x12
adductors ss 100x20ss 120x20xx ss140x12 ss160x12 ss180x12 ss190x12 ss215x12 ss235x12
abductors ss ss80x15 ss90x15 ss100x12 ss110x12 ss120x12 ss130x12 ss140x12
hacks (5sec negs) 90x10 140x10 180x10/2
leg press (5sec neg) 200x12 400x12 600x12 690x12 780x12 870x12

done for the day. felt like absolute dog shit today and probably shouldnt have been training at all. sinuses are all jacked up along with a brutal nasty head ache. every set i could feel my heart pounding in my head and could barely breath. got light headed on more than one occasion but still got it done. still got a pretty damn good pump going and moved some damn good weight with the focus being on the negatives. knees and back held up really well but idk if they were hurting and my head was distracting me from the fact but either way i will kind of take it. i did finish up and intended on hitting the stairs for cardio. put my shoes on and my head was screaming, so i sat there for about 5mins and said screw it, it is most likely going to be counter productive to try to push through it. so i cut my losses and shut it down for the day. hopefully i am not getting the flu or the dreaded c word again. seems like since the kids went back to school the crude, strep and damn near every other nasty bug on the planet is making its rounds in my area.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
apple
onions and mushrooms
lrg green salad w/vinegarette