today

calves/back/bis/cardio

standing calf raise 335x10 590x10x10p(10s)/4
chins x10/4
db pull overs 60x10/4
chest sup machine rows 135x10 150x10 165x10 180x10
reverse bb curls 40x15 50x15/3
bb 1.5 curls 60x10/4
30 min slight incline tread mill

done for the day. not to bad of a session today. got a great pump and went very easy on the lower back and that was successful. bicep tendons and forearms a still a little aggervated so i didnt go to crazy on bis. i can say that they are no where near as tender as they were a week or so ago. got the day off tomorrow so hopefully back and the arms will be good to go or at least closer by sat.



meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut