Tweettoday
back/bi/cardio
handbike warmup
activation exercises 2 rounds
db rows same leg forward 60x8 80x8 100x8 120x8 130x8
one arm cable rows 40x10 50x10 60x10 70x10
t bar rows 45x8 90x8 135x8 ds180x8ds 135x8ds 90x8ds 45x8
db pullovers 40x10 50x10 60x10
wide grip stretch pulldowns 100x10 120x10 140x10
hs shrugs 90x10 180x10 270x10
db hammers 25x10 30x10 35x10 40x10
incline db concentration curls 15x10 20x10/3
15 min step mill intervals 2-1
done for the day. pretty good session in today. moved some pretty good weight and got one hell of a nasty pump. i went solo so i think i went a little to quick at times and paused a little to long at others. training to pace it solo is such a pain in the ass. still got in a really good one though and actually even the heavy stuff felt good and not so heavy. good day in the books
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 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
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats