yesterday

calves/arms/cardio

machine toe press 190x10 210x8x15p(10s) 230x8x15p(10s) 250x8x15p(10s) 270x8x15p(10s)
hand bike warmup
ind handle press downs pyramid up sets of 10 till 10 got heavy. about 7or 8sets
ind handle reverse press downs same thing here. stacks werent marked. so no point in guessing
db skullies 40x10/4
standing bb curls 3sec neg 20x10 30x10 40x10 60x10/3
db pinwheel curls 25x15/3
db preacher curls 25x10/3
12 min step mill intervals

done for the day. nasty pump session today. shoulders are just a tad bit tight and achy but nothing to awful bad. that was the only issue going in and for the duration of the workout. everything else went smooth. i figured my elbows were going to get fired up but they actually didnt at all.

meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb