Follow Along G's Run to the NA's

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

legs

seated leg curls 75x20 90x20 105x15 120x15 135x15 ds150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10
adductors 160x20 180x20 190x10 215x10 225x10 235x10 ds235x10ds 190x10dz 170x10ds 150x10
one leg leg press 90x10 135x10 180x10/2
leg press low stance 270x12 360x12 450x12 540x12 630x12 ds720x10ds 630x10ds 540x10ds 450x10ds 360x10ds 270x10ds 180x10ds 90x10
pend squats 90x15 180x15 270x15 360x15 450x15
leg extensions 85x10 100x10 115x10 130x10 145x10
belt squat stiff leg 50x10/2

done for the day. not a bad session at all today. great volume and tempo with a fantastic pump. focused on lower platform placement on the presses to get a deep deep range of motion and hammer the piss out of the quads. moved some pretty good weight today and only had a little bit of tender knees going on. most likely from changing my stances and range of motion and my knees not being used to it. not injured pain but more of an over use or not used to type of irritation. all in all an excellent session.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

cardio/chest/delts

35min stepmill lss

incline db press 25x20 45x15 65x15 85x15 100x10/2 ds100x9ds 70x8
hs incline 45x12 70x12 90x10/2 ds70x10ds 45x10
low cable cross 20x10 30x10 40x10 ds40x10ds 30x10ds 20x10
lying machine flys 25x10/2
reverse peck deck fly 75x30/3
incline db y fly 20x12/3

done for the day. super irritated about strength today. lost reps on the incline db presses and felt really weak which usually doesnt hit me until the second or 3d movement. held strength on those movements pretty well but still not happy. pump was outstanding though and other than a little bit of tight elbows everything was pretty smooth. back is a tad bit sore all over but didnt really have an impact on training. i am testing out a theory i need to note on increasing my neat daily. so what i am doing is walking a lap around the gym between every set. at first i thought it would hinder my recovery but it is actually helping speed it up. i am using this as an experiment to see if it will allow me to continue to get lean without having to drop cals to low and increase cardio really high. we will see.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

cardio/back/abs

35min stepmill lss

oa machine row ng 80x15 100x15 120x15 140x15 160x15 180x15 200x15 220x15
oa incline cable rows 40x15 50x15 60x15 70x15 80x15
rack pulls 135x15 225x15 275x15 (lat wasnt to bad)
banded db pullovers 40x10 50x10/3
hypers x30 x15 x10
machine crunches 30x15/4

done for the day. pretty damn good session today. a little pull in my good hip and hams are a tad bit tender but other than that excellent. those issues arent issues but i could feel them and i am keeping a constant note of whats going on and how to offset and take care of it. lots of volume today and i am tinkering around with a bit since i am not able to push down to the lower end rep ranges right now. so recovery is how i am going to measure the volume. lat held up really good today and both filled up with blood nicely. also was able to get through 4 sets of abs without cramping and locking up. so i would call today a very good session.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

cardio/back/abs

35min stepmill lss

oa sup pulldowns 27.5x15 35x15 42.5x15 50x15 60x15 70x15 42.5x10(5sec contract)
assist machine chins x10 x8 x7 (protect lat)
machine pullovers 120x10/2
chest supp machine rows pg 120x12 135x12 150x12
db shrugs (3sec contract) 60x10 80x10 100x10 120x10
machine crunches 30x15/2 (started to lock up on 3d set)

done for the day. nothing crazy or magical going on today since it was a pump day, so again nothing to failure. got a really bad nasty pump going right out the gate to the point of being close to cramping up in the lats from top down. those high rep sets are brutal as you progress in weight. not a bad session today at all and could tell a huge difference in rom and contraction from the therapy work on thursday. she had her work cut out for her because everything was all fucked up. lat hip low back groin ham and pretty much everything else. the only things that werent really bad was arms delts and chest that is it. it was brutal painful also and i was damn sore afterwards. i am still getting worked on every 3 weeks but may have to move up to every 2 if i continue to get beat up so quickly. all in all a good session overall though.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[jolter604]

Re: Follow Along G's Run to the NA's

yesterday

legs

lying leg curls 40x20 50x20 60x20 80x20 90x15ds 50x15 (missed 20 on the last set)
adductors ss 160x20ss 180x20ss 190x20ss 215x15ss
abductors ss 80x20 ss90x20 ss100x20 ss110x20
leg press 180x20 270x20 360x20 450x20 540x20 630x20 720x20 360x43
belt squats 90x15 180x15 270x15 360x15
belt squat stiff leg 50x10/2

done for the day. not a bad session today but going in right out the gate my left glute was super tight and angry. no clue why or where it actually came from but it was fired up. so i opted to put in belt squats instead of any other squats and i did it after leg press to lower the load. the leg curls were pretty nasty also to have been so light. hams pumped up something fierce after the second set and the contractions were brutal from that point on. everything else held up really well and felt really good. like noted above the pump was insanely painful for the duration of the session. i did try out a new movement that someone suggested to me that they said gave them a bit more hang on their hammies. doing a stiff leg on the belt squat. pretty interesting and i may work on progressing it and see how it does.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

I do legs today and I am already tired .
Glad your killing it man

Olympiasolutions1@tutanota.com

Olympiasolutions@protonmail.com

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

legs

lying leg curls 40x20 50x20 60x20 80x20 90x15ds 50x15 (missed 20 on the last set)
adductors ss 160x20ss 180x20ss 190x20ss 215x15ss
abductors ss 80x20 ss90x20 ss100x20 ss110x20
leg press 180x20 270x20 360x20 450x20 540x20 630x20 720x20 360x43
belt squats 90x15 180x15 270x15 360x15
belt squat stiff leg 50x10/2

done for the day. not a bad session today but going in right out the gate my left glute was super tight and angry. no clue why or where it actually came from but it was fired up. so i opted to put in belt squats instead of any other squats and i did it after leg press to lower the load. the leg curls were pretty nasty also to have been so light. hams pumped up something fierce after the second set and the contractions were brutal from that point on. everything else held up really well and felt really good. like noted above the pump was insanely painful for the duration of the session. i did try out a new movement that someone suggested to me that they said gave them a bit more hang on their hammies. doing a stiff leg on the belt squat. pretty interesting and i may work on progressing it and see how it does.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

cardio/chest/delts

35min stepmill lss

incline db press 25x20 45x15 65x15 85x15 100x12/2 75x18
incline machine press 150x15 180x15 195x10/2
machine press cs 120x5 160x8cs x6cs x5cs x5
stretch push ups x17 x12
reverse peck deck fl7 75x20/3
incline db y fly 15x20/3

done for the day. not happy at all today with strength but i have to keep in the back of my mind reps are up and it will come. i forgot my damn shoulder saver pad so i had to opt for machine inclines. no harm their the machine i use is money for contractions. only issue today is low back is pretty damn sore and tight but other than that it was good and smooth. the pump from the reps is pretty freaking nasty. steady drops weekly so everything is pretty damn smooth. all in all even though a little disappointing it was a good session

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

cardio/back/abs

35min stepmill lss

oa machine row ng 80x15 100x15 120x15 140x15 160x15 180x15 200x15ds 170x19
dante oa stretch pull downs 45x15 70x15/4 (didnt push these)
rack pulls 135x15 185x15 225x15 (little iffy so shut it down)
hypers x25 x15 x10
machine crunches 30x15/4

done for the day. had another movement programmed and completely over looked it. so i cheated a bit but still got some good work in. the high rep count is a kick but strength went well and held up pretty good. i did go really easy on the stretch pds just to be cautious. it did tighten up a little bit but didnt hurt or feel off. still going to baby it until after i get it worked on. rack pulls lit my lower back up big time. idk if i was subcons protecting the lat and flexing it harder but man it got smoked. the lats did as well and again not pushing the envelope on them so i stayed super conservative and just squeezed the hell out of them. all in all a nasty pump and good session. abs are also slowly getting worked back in since i injured them last year. that little spot i though i gave myself a hernia doesnt get tight now and i will gently bring them back up also. that shit took damn near a year to go away.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

cardio/back

35 min stepmill lss

elevated ng low rows 85x15 100x15 120x15 140x15 160x12 100x23
prone shrugs 45x15 70x15 90x15 135x15/3
db rows 50x15 80x15 100x15/2 ds100x15ds 75x15ds 50x15
db pullovers 50x12 55x12 60x12 65x12 70x12

done for the day. pretty good day today but a couple of issues. i am pretty sure i am having hydration issues and getting some onset of cramping going on. i got pretty good one in my lower trap on the first movement today so i pounded water. first movement didnt bother the strain in my lat at all. prone shrugs were also good but got a little bit of electricity feeling running across my lower traps. that tells me their is a nerve pinching in the area that tried to cramp on me. only small issue with the lat was it did get a little funny feeling on the set with 80 but i went ahead and went to the 100s telling myself any funny feeling and i would drop it and shut it down. nothing so i pushed. i was really leary of the pullovers also and i went super light and careful but they actually gelt great. good thing i am getting worked on next week. all in all a good session and great week. i am down another 5lbs this week so we are moving in the right direction and i am sore as shit

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

weds

legs

seated leg curls 75x20 90x20 105x15 120x15 135x15 cs120x15cs x15cs x15cs x15
adductors 140x20 160x20 180x20 190x20/3
abductors 60x20 70x20 80x20 90x20 100x20 110x20
leg extensions 85x20 100x20 115x20 130x20 145x20 160x20 175x20
pend squats 90x15 180x15 270x15 360x15 450x15
leg press 180x20 270x20 360x20 450x20 540x20 630x20 720x20
hacks 1.5s 50x10 90x8 140x8 180x8

done for the day. was fighting off some serious ham cramps right out of the gate today and i am pretty sure i forgot to put my salt in my pre workout meal. so i was chugging my intra drink and refilling my jug throughout the session. not the strongest session i have had but i def hit some good numbers and drove a boat load of blood in the legs. everything felt pretty good but did get a bit of a lower back pump on the pend squats. so i am thinking my low back is either really sore and beat up or my foot position was off a little bit. all in all a pretty good session though.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

cardio/chest/delts

35min stepmill lss

incline db press 25x2045x15 65x15 85x15 100x12 ds100x12ds 75x8ds 55x8 (kicked my ass)
hs incline press 45x12 70x12 90x12/3
cable fly press 15x10 20x10/2
db floor press 55x12 65x12/3
bent over db lats 15x15 20x15 25x15 30x15
db lats 30x8/2 ds30x8ds 20x8ds 10x8
landmine shoulder press 25x10/2

done for the day. well i thought it was going to be a hell of a good session and i went out and trained with my buddy in his facility. started out pretty good and strong but after the incline db i had so much blood in my chest that everything after was a complete and utter failure. we did jump the reps up quite a bit but damn. got to thinking maybe i burned through all my carbs but that shouldnt be. my carbs are still high as hell. going to have to do some digging to figure out where the huge strength drop is coming from. still a pretty good session and a hell of a pump. nothing really hurt or was hurting so i chalk it up as a success.
\
meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

cardio/back

35min stepmill lss

meadows rows 25x15 50x15 75x15/4 ds75x15ds 50x15ds 25x15
cable pull overs 50x5 57.5x10 65x10 ds65x10ds 57.5x10ds 50x10ds 42.5x10
ng chest supp row 120x6 135x12 150x12 ds165x12ds 150x12ds 135x12
close sup grip pull downs 100x6 120x12 140x12
hypers x30/2

done for the day.changed up rep scheme for back today just to baby and protect it. it did hurt like hell and the tricep on that side also tightened up but i got it done. pump was nasty and painful across the board and i gave it as much hell as possible. i am able to do some stuff without any issues but at the same time i dont want to get to heavy on it to actually tear it or tear it loose. so for at least a week or 2 i will be easy on it. i have a therapy session next week to work on it so if i can just protect it for a bit she should be able to get it fixed up pretty good. i did add in 1mg of bpc into the area i tweaked. so hopefully that will help speed it up as well. pulled some more cals out this week and i am down about 15lbs from the start of prep.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

Supp Addition
1mg BPC 157

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

legs

seated leg curls 75x20 90x20 105x10 120x10 135x10 150x10 ds150x10ds 135x10ds 120x10ds 105x10ds 90x10ds 75x10
adductors ss 140x10ss 160x10ss 190x10ss 215x10ss 225x10ss 235x10ss
abductors ss80x10 ss90x10 ss90x10 ss100x10 ss110x10 ss120x10
leg extensions 70x20 85x20 100x20 115x20 130x20 150x20 165x20 ds180x10ds 165x10ds 150x10ds 130x10ds 115x10ds 100x10ds 85x10ds 70x10ds 55x10
pend squats 90x15 180x15 270x15 360x15 450x15
hex bar deads 135x8 225x8 315x8 405x0(strained the fuck out of my lat)
leg press 450x5 540x20/3

done for the day. started off with a hell of a good session. everything flowing smooth, great strength and great pump with nothing aggervated or hurting at all. then rolled over to the hex bar deads that were supposed to be quad focused. well i must have shifted hands back to far or got the bar behind me a little to much. when i went to pull 405 which is light i got it up about half way off the floor and got a cramping pulling sensation in my damn lat. i immediately dropped it and shut it down. hurt like a mother fucker and i knew to leave it be. no pop or anything like that with a tear but it damn sure got my attention like the ham did last time. so finished up and rolled out. fucker hurt all night long and was sore as shit the next day. it was actually an off day so i got to rest it up and no bruising anywhere 24 hours later and no knots gaps or holes. so i am pretty sure i didnt tear it at all it was either a strain or a really really bad cramp. time will tell but other than that a great session.

meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
50g jasmine rice
50g kids cereal of choice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

cardio/chest/delts

35min stepmill lss

incline db press 25x20 45x15 65x6 85x6 100z8 ds115x8da 80x8ds 55x14
incline bb press 135x4 185x3 225x8/3
cab;e fly press 30x10 50x10/3
floor press 185x4 245x8/2
high pulley cable rear delts 20x20/3
lean fwd seated lats 20x8 25x8 ds30x8ds 25x8ds 20x8
land mine shoulder press 25x6 50x7/3

done for the day. not to bad of a day at all. felt pretty good and strong and had no issues at all legs were a little heavy from am cardio but other than that everything went pretty smoothly. got a really good pump going and maintained it pretty well. the press flys were interesting and a kick in the nuts and the floor presses really beat me down. so strength did fall off near the end but the pump was still really bad. the land mine shoulder press was pretty freaking challenging as well.

meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
50g jasmine rice
50g kids cereal of choice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

cardio/back

35min stepmill lss

meadows row 25x15 50x15 75x5 100x8 125x8 ds125x8ds 100x8ds 75x8ds 50x8
sm bent rows 135x8 185x8 225x8 275x8ds 225x8ds 185x8ds 135x8
upper lat cable pullovers 65x5 72.5x10 80x10 80x10 ds80x10ds 65x10ds 42.5x10
reverse face sup pulldowns 100x6 120x10/2 100x10
bb hypers 155x17
machine crunches 40x20 cramped up starting second set so shut it down

done for the day. switched over to steady state cardio on sunday 5 days a week for now also pulled out some carbs this week. thought maybe it would have an effect on training since i am not used to it but that wasnt the case at all. good strong session in today with an excellent pump. no aches or pains going in, so i am pretty happy with that. i did take a nap after my early am fasted cardio though. so we shall see how the week progresses with this new add in.

meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
50g jasmine rice
50g kids cereal of choice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette