June 18 2024
I got around six hours of sleep last night, not the best but I still felt good when I woke up. Had a great workout this morning. I added some hack squats in today, I’m going to see how the knee feels and I’ll either keep them or drop them depending on how it feels.
PEDs:
125mg sustanon (weekly)
Supplements:
Animal pak x2
5 gram creatine
1600mg omega-3
Exercise:
120lb single leg extensions 2x9
415lb single leg press 2x15
315lb hack squat 3x10
180lb lying leg curl 2x9
175lbs seated leg curl 2x12
225lb stiff leg good mornings 2x15
150lb adduction 2x20
300lb seated calf raise 5x25
Diet:
12:00 meal
1 cup dry oats
1 3/4 cup almond milk
3 tbsp raw honey
6 oz blackberries
2 oz walnuts
2 bananas
1 Ezekiel bread 4:9 English muffin
2 tbsp almond butter
4:00 meal
12 oz grass fed sirloin
2 cups couscous
3 avacado
6:00 meal
12 oz grass fed sirloin
1 cup brown rice
2 cup steamed broccoli
1 red bell pepper
1 cucumber
Post workout meal
2 cup unsweet almond milk
25 gram whey protein
30 gram pea protein
30 gram brown rice protein
20 gram collagen protein
2 tbsp hemp seeds
Side note:
Did some IR therapy and 30 minutes in the sauna today.