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Tuesday
cardio/push
20min stepmill lss level 8 (fasted)
incline db press 25x20 35x15 45x8 55x8 65x8 75x7
incline db flyes 25x10 35x10 40x10 45x10
incline machine press (cybex) 45x8 70x8 80x8 90x7
db lats 10x10 15x10 20x10 25x10
rear db lats 10x10 15x10 20x10 25x10
tricep press downs 50x10 65x10 72.5x10 80x10
oa overhead db extensions 25x10 30x10/2
done for the day. super frustrating that my push numbers are so pathetic. good news is the shoulder isnt messing with me all that much at all and strength on that side isnt failing off now but i am weak as all hell. i realize i have dealt with the issue for a couple of years off and on now but come on. going from pressing 120-150 for reps down to failing at 75 is terrible. joints dont hurt and no injury issues but still. going to put a lot of focus on this during the offseason. it is a serious teeter tooter for me to push it at the same time trying to keep from messing it up again. i do know that i can not do the hs incline press point blank period. that's what set me back last year, so i will avoid that pos like the plague. triceps and shoulders are getting stronger but chest is lagging behind atm. i do need to note that my legs are freaking wrecked big time. knee was a bit tender the day of and the day after from that hack squat machine but holy crap my quads have not been this sore in a long as time. they are buckling and tender to touch haha. had to pull cardio out yesterday because they hurt so bad. other than the doms everything is pretty good so far this week. i told the mrs when we fire up normal programing it is going to be brutal because of the structure and not being able to push left or right.
meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g cantelop
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
300g jasmine rice
2 cutties
meal 5
2 cups egg whites
200g jasmine rice
2 cutties
asparagus
meal 6
6oz cod
200g jasmine rice
120g berries
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette
cardio/push
20min stepmill lss level 8 (fasted)
incline db press 25x20 35x15 45x8 55x8 65x8 75x7
incline db flyes 25x10 35x10 40x10 45x10
incline machine press (cybex) 45x8 70x8 80x8 90x7
db lats 10x10 15x10 20x10 25x10
rear db lats 10x10 15x10 20x10 25x10
tricep press downs 50x10 65x10 72.5x10 80x10
oa overhead db extensions 25x10 30x10/2
done for the day. super frustrating that my push numbers are so pathetic. good news is the shoulder isnt messing with me all that much at all and strength on that side isnt failing off now but i am weak as all hell. i realize i have dealt with the issue for a couple of years off and on now but come on. going from pressing 120-150 for reps down to failing at 75 is terrible. joints dont hurt and no injury issues but still. going to put a lot of focus on this during the offseason. it is a serious teeter tooter for me to push it at the same time trying to keep from messing it up again. i do know that i can not do the hs incline press point blank period. that's what set me back last year, so i will avoid that pos like the plague. triceps and shoulders are getting stronger but chest is lagging behind atm. i do need to note that my legs are freaking wrecked big time. knee was a bit tender the day of and the day after from that hack squat machine but holy crap my quads have not been this sore in a long as time. they are buckling and tender to touch haha. had to pull cardio out yesterday because they hurt so bad. other than the doms everything is pretty good so far this week. i told the mrs when we fire up normal programing it is going to be brutal because of the structure and not being able to push left or right.
meal 1
4 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
120g berries
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
300g cantelop
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
300g jasmine rice
2 cutties
meal 5
2 cups egg whites
200g jasmine rice
2 cutties
asparagus
meal 6
6oz cod
200g jasmine rice
120g berries
meal 7
8oz sirloin
1 daves killer bread bagel
onions and mushrooms
lrg green salad w/vinegarette
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