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20 min lss stepmill
roller work
reverse peck deck 60x25 75x20 90x15 105x10 75x30
db lats 10x10 15x10 20x10 25x10 30x10(non stop) 25x10/2
spider walks x3/3
hs incline press 45x10 70x10 90x10 115x10
hs iso wide chest 45x10 70x10 95x10 95x10 (really hard on the shoulder)
machine press 60x10 70x10 80x10 90x10 100x10 110x10 120x10 (no rest)
done for the day. i ate way to much yesterday and i paid for it today. great session over all and other than jacked up guts i actually feel pretty good today
meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
8oz top sirloin
8oz red potato
1 cup spinach
1 tbl spn coconut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
2 cups spinach
today ended up being an unplanned day off. i must have picked up a stomach bug or something because i havent been able to keep anything down all day long. so after 6 or 7 trips to the crapper this am i decided to not push it knowing i had an empty tank and was def freaking dehydrated. so i been eating 2 cups of rice for my meals today all day with a scoop of protein powder mixed in. still hitting the john but not clearing my entire guts out every time. should be good to go in the am. well regardless i have to go to do cardio at a minimum either way. good thing i am delaoding so moving a session really isnt a big deal. i may have dropped about 10lbs today though.
15 min step mill intervals 1-1
sup grip chest supported rows 60x10 75x10 90x10 105x10 120x10(no rest) 135x10 150x10 165x10 180x10 195x10 (i really like this machine)
ng low pulley rows 100x10 120x10 140x10 160x10
reverse grip one arm pds 40x10 50x10 60x10 60x10
rear facing medium ng pd 100x10 120x10 120x10 120x10
cable rope face pulls 100x10 120x10 140x10 150x10
done for the day. really good session in today. great pump and other than legs being a little sore and low back a little tight everything feels pretty good.
meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
8oz ground beef
8oz red potato
1 cup spinach
1 tbl spn coconut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
2 cups spinach
legs(deload)
10 min stationary bike
roller work
abductors 80x10 90x10 100x10 110x10
lying leg curls 60x10 70x10 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10
adductors 190x10/4
squats 135x10 185x10 225x6 275x6 315x6 365x6
machine leg press 390x20/4
standing calf raise 190x10(20) 210x10(10) 230x10(10) 250x10(10)
reverse hypers x10/4
done for the day. great workout and great timing. knees are a little sore post workout and glutes are way tight, so i may actually end up a tad sore. other than that everything feels really good kicking the week off again. no cheats for the next 2 wks. i am starting to implement that in now as well as a couple other changes
meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
16oz chicken
8oz red potato fried in the nut oil
1 cup spinach
1 tbl spn coconut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
2 cups spinach
12 min step mill intervals 1-1
sm bent rows 95x10 145x10 195x10 245x10 295x10
chest supp ng rows 60x10-120x10(no rest) 135x10 150x10 165x10 180x10
stretchers 100x10 120x10/3
dual handle sup grip pulldowns 60x10 75x10/3
banded face pulls x10/4
db pullovers 40x10 45x10 50x10 55x10
reverse hypers x10/4
done for the day. awesome back workout in today. nasty pump and diet changes. body feels pretty great today also even though i have slept like ass for a long while now.
meal 1
4 whole eggs
1 cup oats
2 tbl spn almond butter
meal 2
protein pudding
intra
2 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato fried in the nut oil
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach
shooting for mid july right now, if i am able to line everything up on time. that is what i am working toward right now though and if it falls apart i will be in great shape for the summer time haha or i will sneak into a national show later in the year
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