Tweetyesterday
back/bi
handbike warmup
activation exercises 2 rounds
hs iso row low ng 45x8 90x8 135x8 180x8 225x8
chest supp ng over stretch rows 120x12 135x12 150x12 165x12
pull downs over stretch 100x10 120x10 140x10 160x10
pro grip low row with over stretch no clue on the weight but went heavy for 4 sets of 12
rope cable pull overs 80x10 100x10 120x10 140x10
cable curls 30x15 40x15 50x15 60x15 70x15 80x15 90x15
db cross body hammers 25x8 30x8 35x8 40x8
hs single arm preachers 35x15/4 (lost some reps here and there so they turned into forced reps)
done for the day. lots of over stretch work today to let blood in and open everything up. actually went pretty heavy gut it still wasnt to awful bad. everything was feeling really good and even though the gym was slammed up i was able to get it done pretty quick. i only had to wait for one thing. so my day and weekend wasnt ruined on that front. we grilled yesterday for my cheat with my strongman buddy. so we made our epic 4lb cheese stuffed bacon/sausage loaded burgers. so my cals were up about an additional 3k +. all in all a great day in the books.
meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
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
cheat
monster dbl cheese burgers w/bacon and stupid amounts of cheese
brownies w/ vanilla ice cream