yesterday

cardio/bi/tri/calves

10 min step mill intervals 1-1
standing db curls 15x8 20x8 25x8 30x8/4
db hammers 30x8/4
vbar press downs 100x10 120x10 140x10 150x10/4
one arm db french press 30x10/4
seated calf raise 75x10/4

done for the day. final workout of my deloading and recovery period. i fire up a new program on friday because my training week is being adapted to my kids sports sched and wife's work sched. got to work around the family a bit and not get my gym time cut short on longer duration workouts. my weight has balanced out now at 250 so up 12lbs with abs and obliques still showing, glutes have faded a tad but lines are still showing as well. legs still looking pretty nasty so i would venture to guess we are firing up around 8-9%. maybe a little less but i am guessing based off of appearance right now and not numbers. i am ready to get it fired up for sure though and hopefully we can get out of the gate nice strong and healthy. should be in to see my therapy lady in the next couple of weeks. so any imbalances we should get knocked out really quick.


meal 1
4 whole eggs w/2 slices of cheese
4 slices of ez bread
2 tbl spn coconut oil
meal 2
protein cake
2 tbl spn pb
meal 3
6oz bbq chicken
2 and 1/2 cups brown rice
2 tbl spn coconut oil
meal 4
6oz chicken
8oz red potato
meal 5
6oz ground turkey
1 cup oats
meal 6
6oz ground turkey
2 cups spinach