yesterday

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hand bike warmup
low cable row 85x10 100x10 120x10 140x10/3
wide grip pull downs 100x10 120x10/2
iso hold w/ red band ss 10sec/3
deads ss 185x3 225x3 275x3 ss ss315x5/3
machine low back extensions 150x25 180x20

done for the day. good contractions and pumps today. short and sweet. i did have to slow the pace down a tad bit when we got to the deads so i didnt either shit my pants or lose my pre workout meal. it was sitting heavy on me today. other than that a solid day in the books and a good ending to the week. i weighed in this am at 281 and my mid ax pinch is still only 4mm. so i am still consistently moving up in weight.


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
cheat
giant roast beef from arbys
fries
jamoca shake