yesterday

calves/back

machine toe press 210x10 230x20 250x20 270x10 290x10 250x10(10s)x10(10s)x10(10s)
hand bike warmup
sup grip low rows 55x10 70x10 85x10 120x10 160x10 180x15ds 120x10ds 100x10s iso
sm bent rows 145x10 195x10 245x10/3
deadlift/shrug 135x8d x24s 185x8d x25s 225x8d x24s (every dead lift rep 3 shrugs were completed)
one arm sup pull downs 50x10/3

\done for the day. nice brutal kick in the ass day today. lots of volume and a great pump. the deadlift shrugs were very interesting. all in all a good day in and no issues 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 cup black beans
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
1/2 cup black benas
1/2 avacado
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