Tweetyesterday

cardio/rp programming

30min stepmill lss level 11 (fasted)

bb walking lunges glute focus x15 40x12 70x12/2
rogers squat 90x15 180x10 270x10/2
ssb good mornings x15 115x10 135x10
def pushups x15/2
incline db press 25x15 40x10 50x12/2
db skullies 20x15/2
bb bent over shrugs x15 135x12/3
machine crunches 50x15/4

done for the day. wild crazy morning with an appt out of town but still hit all my time lines. still going with the same cardio theme, breathing is better every session for the most part but it still sucks ass. going from cardio to driving an hour each way i figured would beat the piss out of my lower body and back. i was correct, it was shitty to say the least but the pain doc did a treatment called battlefield accupuncture on me while i was there. soon as the first needle went in the low back pain from driving went away. now i wear these needles in my ears for 3-5 days and i got my alpha stim machine ordered. so all set on that front.
training wasnt to bad this is the find the weight for the block week, so not crazy but hitting or should i say guessing what 3reps in the tank weights are. got a pretty good pump going and even though the trip beat me up a little bit not to bad of a session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/rp programming

30min stepmill lss level 11 (fasted) did level 12 for about 2 and a half mins to finish up

hs iso pulldowns 45x15 70x12 90x12/2
2 arm db row to hips 25x15 40x10 50x10 60x10/2
hs iso low rows 45x15 70x10 90x10/2
db spider curls 15x15/3
incline db lats 10x15 15x10/3
hs machine crunch 10x15/4

done for the day. cardio wasnt to shabby today again and i did push it up to level 12 for a couple of mins just to test the waters out. not wrecked but starting to get a smidge beat up. trained at a different facility today for the different hammer machines that are in the programming. never a crowd in there when i train so that's always a plus. got a pretty good pump and pace going so again cardio has gotten a shit load better. if i am not mistaken it has took about 1 and a half to 2 wks for the tren to clear out and breathing to improve. that hammer crunch machine is brutal heavy but the rom and contraction on it is awesome. that thing always makes me cramp up or get close to it. all in all a good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/rp programming

30min stepmill lss level 11 (fasted)

leg press 90x15 180x10 270x10 350x10/2
belt squat wide stance 90x15 180x10 270x10/2
hs bench press x15 45x15 90x4 70x10/2
oa cable tricep pushdowns 10x15 15x12/2
machine tricep extension 120x10 130x10/2
super rom db lats 10x15/3
cable rope crunch 57.5x15/4

done for the day. cardio is cardio haha and wear and fatigue are building but still not killing me yet. pretty good feeler session in today. the leg press was very humbling with the new technique in place and the pump was nasty painful. def going to feel that one tomorrow for sure. ran into another humbling from the chest press as well. same thing the new technique being applied and 2 plates were not happening for the rep range i was looking for so i had to cut it back. did get a little bit of elbow pain on the machine extensions in the stretch, so i made a note to make sure i was completely warm before getting into them next week. other than that smooth sailing. had to shift thursday's session to today because i have a graston therapy appt on thurs and if i can get by with it, i try not to lift on that day at all. so i will bust out cardio before and then work on getting my 10k steps in during the day and that will be it for the day. all in all a good day in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetfriday

cardio/rp programming

30min stepmill lss (fasted) level 11

seated leg curls 60x20 80x15 90x10 (new machine)
assist pullups 80x10/2
bb shrugs 135x15 185x10/3
db preacher curls 10x15 15x10 20x10/3
incline db curls 15x10/3
incline situps 10x15/4

done for the day. finished up the week nice tired beat down and strong. legs were pretty damn heavy on the cardio for sure but wind is golden. the new leg curl machine is pretty sticky and heavy as all hell. going to take a bit to get used to it and the angle is kind of different also. def hits way low on the hams and the weight is heavy from start to finish as of now, be interested to see how it does when it is broke in all the way. got graston work done yesterday and got some issues addressed and hopefully fixed. idk if the groin is fixed completely but that and the hip flexors are much loser and not quite as tender. i did slack on my psoasis release that i normally do every day so that is most likely were these issues developed from. that bicep work on paper looks easy and light but it tore my biceps up like nobodies business. they got sore as shit. all in all a good week in the books. going to be adding in some compounds and pulling some in the upcoming week. time to crank down and get nasty.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/rp programming

30min stepmill lss (fasted) level 11

walking bb lunges x15 70x13/2 (pulled the shit out of my ham on these)
rogers squats 90x15 180x10 275x10/2
ssb good mornings x15 85x10 115x10 140x10
def pushups x13/2
lncline db press 25x15 40x10 50x13/2
db skullies 20x15 20x13
bb bent over shrugs x15 140x12/3
machine crunches 50x16/4

done for the day. cardio went pretty good this am with no bad issues at all. actually felt pretty fresh and not beat up. the damn walking bb lunges though fucking a if i didnt strain the shit out of my hammie on the first damn set. felt good and thought i was warmed up pretty good but nope that puppy tightened up bigger than shit. then gave me a hard time on all my leg movements. so since i couldnt shut it down entirely i just wrapped it with a knee wrap tight as shit and knocked out the squats. didnt use it on the good mornings but i was really careful either way. other than that everything else ran pretty smooth. good strong and good pump. hopefully i can get this damn thing healed up quick. added in some supps for the start of a good push.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

current supp setup

150 t400 ed
150 cyp ed
50 tren a ed
100 mast p ed
3iu gh am 3iu gh post
12.5 aroma eod
20mg nolva ed
12.5 gw 501516 ed
25mcg t3 ed
10mg cialis ed

Tweetyesterday

cardio/rp programming

30min stepmill lss (fasted) level 11

hs iso pulldowns 45x15 70x12 90x5 92.5x12/2
2 arm db row to hips 25x15 40x12 50x5 60x12/2
hs iso low rows 45x15 70x12 90x5 92.5x10/2
db spider curls 10x15 15x13/3
incline db lats 15x11/3
hs machine crunch 10x16/4

done for the day. cardio wasnt to bad but the ham and hip were not fun at all. funny but once it is warm it stops hurting but once cooled down it is a huge pain in the ass. since my sched is on point and normal tomorrow will only be cardio and rest. so hopefully it will somewhat heal up esp after the weekend off. the wide stance belt squats are going to be interesting for sure. training session wasnt to bad today. hit all the progressions and got a really good pump going. another funny is when i got everything done and was sitting in my chair i was dozing off a bit. so i guess it was a little rougher than i thought it was. all in all a pretty good day in. also need to note i am still getting 7 or more hours of sleep in a night. putting the tren back in daily i hope wont interfere with it. it normally doesnt when i dose it that way so i got my fingers crossed.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetthursday

30 min stepmill lss (fasted) level 11

leg press 90x15 180x12 270x10 370x10/2
wide stance belt squats 90x15 180x10 275x10/2
hs bench press 25x15 45x15 72.5x10
one arm tri pressdowns 10x15/2 15x13/2
machine tricep extensions 120x10 130x10 135x10/2
srom db lats 10x13/3
cable rope crunch 57.5x16/4

done for the day. got through this one with no hammie issues at all but tweaked the low back a little on the opposite side. not to bad and no clue how i did it but it got fired up as i was leaving the gym. so now on to babying that damn thing and trying to get it ironed out. going to swap tomorrow out for an off day and hit the cryo tank a day early and then train on the weekend. that way i can try to get more of the inflammation out and rest it a bit longer. other than that smooth strong and nasty pumps across the board and feeling pretty good. tired and ran down but still killing it.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetsat

rp programming/cardio

seated leg curls 40x15 60x15 80x12 95x10
assist wide grip pullups 75x10/3
bb shrugs 135x15 190x10/3
db preachers 10x15 15x12 20x11/3
incline db curls 15x11/3
incline situps 15x15/4
30 min stepmill lss level 11

done for the day. took friday off for cryo and went out of town with the mrs and pushed it till saturday. since low back is a little jacked up and that ham is almost 100 i went ahead and went with the therapy and day off to try to let it heal a little more. still pretty aggervated with the low back but the ham is good for now. also started up the alpha stim therapy as well but the jury is still out on that one so far. i have to do it before 5pm to make sure i get relaxation as opposed to stimulation before i start using it before bed which is what i got it for. some people get brain stimulation as opposed to relaxation and i damn sure will not jack up my sleep even more. other than that got a pretty good session in today with no really bad complaints at all. the back did get fired up on the pullups but that was about it. making a little change to cardio and bumping it to 7 days a week and adding in clen and yohimbine now. everything else stays the same.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

current supp setup

150 t400 ed
150 cyp ed
50 tren a ed
100 mast p ed
3iu gh am 3iu gh post
12.5 aroma eod
20mg nolva ed
12.5 gw 501516 ed
25mcg t3 ed
10mg cialis ed
40mcg clen 2on1 off
5mg yohimbine 2 on 1 off

Tweetyesterday

cardio/rp programming

30min stepmill lss (fasted) level 11

walking bb lunges x14/2 40x14 70x14/2
rogers squat 90x10 180x10 280x10/2
ssb good mornings x15 85x10 115x10 145x10
def pushups x14/2
db bench press 25x15 40x10 50x14/2
db skullies 20x17/3
prone shrugs 45x5 90x5 145x12/3
machine crunch 50x17/4

done for the day. family fun day for my crew since it was a holiday so i wasnt the only one miserable. cardio was well the usual breathing was excellent and surprisingly no heart rate increase at all with the clen and yohimbine. makes me feel like shit regardless but the better breathing is always a plus. actually was able to get a good pace going with the fam with rest times. actually a really damn good session with a great pump and strength as well as no issues at all. a little bit tired and ran down but damn good across the board.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/rp programming

30min stepmill lss (fasted) level 11

hs iso pulldowns 45x15 70x12 90x5 95x12/3
2 arm db row to hips 25x15 40x12 50x5 60x12/2
hs iso low rows 45x15 70x12 90x5 95x12/2
db spider curls 15x14/3
incline db lats 15x12/3
hs machine crunch 10x17/4

done for the day. dragging super bad ass today. had to hit cardio way earlier than usual so the mrs could train with me. so heavy ass legs but breathing and heart rate were good. i am mind blown that the cardio conditioning is so good but man it absolutely hammers the shit out of my body. pretty good session in with the mrs. she wasnt really happy about it at all esp since i told her it was an easy one. well easier than the ones with legs in them haha. hit all the progressions pretty easy and felt pretty damn strong. the bent over db rows are always a kick in the ass but other than that pretty smooth sailing. low back actually held up pretty good today as well. so across the board no bad complaints today at all, just a tad worn down. cardio only for off day tomorrow with my 10k step count. so semi relaxing day.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/rp programming

30min stepmill lss (fasted) level 11

leg press 90x15 180x15 270x10 380x10/2
wide stance belt squats 90x15 180x10 280x10/2
hs bench press x15 25x15 45x10 75x10/2
one arm cable press downs 10x15/2 15x14/2
overhead machine tricep extensions 135x10/2
db lats super rom 10x14/3
cable rope crunch 57.5x17/4

done for the day. had a boat load of stuff going on today so cardio went really early then had to bust ass to shower and get to my kids academic awards ceremony. so no food or water immediately after cardio and when i finally got home i was cramping up and a big time hurting unit. that set the pace for the day of dragging ass and being beat down. got back hydrated and fed and hit the gym. broke off but no bad issues going in at all, just moving a touch slow. i actually felt way stronger than what i figured i would and got a hell of a nasty pump going. well scratch that, the first set on the bench press felt like 1k pounds but the second wasnt as bad. then top that off with having to bust ass out of the gym and meet the mrs to go birthday shopping for the kid. so food and then more walking. by the end of the day i was 100% wrecked and it is going to make the next session more brutal than usual. this is going to be a week that tests the mental toughness for sure. all in all a good and successful day though.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetfriday

cardio/rp programming

30min stepmill lss (fasted) level 11

seated leg curls 40x15 60x15 80x12 95x10
assist pull ups 72.5x10/3
bb shrugs 135x15 185x5 195x10/3
db preacher curls 10x15 15x12 20x12/3
incline db curls 15x12/3
incline situps 20x15/4

done for the day. cardio was usual and fatigue buildup is really set in. super dragging ass today. not in a ton of pain but def ran down pretty bad and feeling really tired. actually once i got started moving the training wasnt so bad. hit all the progressions and actually felt pretty strong. body is running weird, if i feel run down then strength is good but when i dont the weight feels heavy as shit. kind of going ass backwards atm. joints are still holing up and pumps are still solid. so all in all a successful week in the books. going to hit the cryo tank this weekend and get a little recovery going on i hope.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/rp programming

30min stepmill lss (fasted) level 11

bb walking lunges x15/2 40x15 70x15/2
rogers squats 90x15 180x10 270x4 285x10/2
ssb good mornings x15 85x10 115x10 150x10
def pushups x15/2
incline db press 25x15 40x10 50x15/2
db skullies 20x18 20x15
prone shrugs 45x10 90x6 135x4 150x12/3
machine crunch 50x18/4

done for the day. cardio well is cardio breathing and heart rate are on point and still improving. legs and body fatigue not so much. so here is the funny and it wrecked my entire day on sunday and pretty much all of monday. happy brownies arent legal in my state but we do have the d8-9 and a few other things. my wife is a vaper so we go into the shops all the time and i get samples of those things from time to time to help me sleep. well the dick head working said hey man, try this out it will help you sleep and you will feel awesome the next day. low and behold i had 1/8 of the bar, not 1/4 not 1/2 but 1/8, so basically a tiny piece. within an hour i was ready to go to bed and when i stood up i couldnt stand up or walk straight and had to hold onto the counter to take my fiber. went to bed and slept for about 10 hours when the mrs finally woke me up. i was fucked up all day long and pretty much slept the whole day and was unable to do cardio, walk or anything. a complete wash of a day. fast forward to today and it was still lingering when i did cardio but had eased up a bit. i swear on everything on the planet i will never ever ever do that shit again. it didnt make me sick or do anything bad but not being able to do anything is annoying and miserable.
training session went pretty smooth today even with that bs going on. dragging ass is going to be the theme i believe to the finish line but once in and moving it isnt so bad. then when its over back to the drag haha. all in all a good day with good strength and pump with no big complaints at all.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/rp programming

30min stepmill lss (fasted) level 11

hs iso pull downs 45x15 70x12 90x6 97.5x10/3
two arm db rows to hips 25x15 40x10 55x5 60x13/2
hs iso low rows 45x15 70x10 90x4 97.5x10/2
db spider curls 10x15 15x15/3
incline db lats 15x13/3
hs machine crunches 10x18/4

done for the day. same same with the cardio. breathing is good and fatigue is bad haha. the dreading of the cardio is always there but man it is extra brutal but we are still crushing it. i do this session at a different gym which is a nice change. some people dont like not having a crowd but i love it. only 3 people in there when i went in. so no wait and no dodging dumb asses with tripods or taking up space. well even when it is packed they dont allow that in that particular facility and the manager is a beast with the rules. got in dragging but once i got warmed up and going it was almost a breeze. the bent over rows and the low rows crush my guts and i thought the whole time i was going to puke but i made it. something i noticed today is that my heart rate is recovering super fast between sets for the majority of movements. literally only a min or two tops and it's back down under 100. all in all a good session with no serious complaints at all.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/rp programming

30min stepmill lss (fasted) level 11

leg press 90x15 180x15 270x10 390x10/2
wide stance belt squats 90x15 180x10 270x4 285x10/2
hs bench press x15 25x15 45x8 70x4 77.5x10/2
single arm cable tri pressdowns 10x15/2 15x15/2
overhead machine tri extensions 137.5x10/2
db lat super rom 10x15/3
cable rope crunch 57.5x18/4

done for the day. cardio is running with the same theme. riding the struggle bus today and not in back but all the way in the front seat. super compressed time line since i have a therapy appt this afternoon. so dragging ass while going balls to the wall. still pretty blown away that even with the hefty fatigue build up and feeling like pure dead animal ass my heart rate recovery is super fast and breathing comes back quick as well. just running on zero drive and energy. tough mindset and drive are the only thing that can push past this shitty funk. still hitting all progressions and strength really hasnt taken a hit at all. did increase the clen to 80 this week and dropping fat pretty damn well. kind of annoying when people point out that wow you are getting lean when you are completely covered up. i know most are just being nice but my mood is not the best and i am not really feeling the explain everything i do for no reason at all. enough rant for the day. got an appt out of town on friday so this is a 4 days back to back training week and my friday cardio session will be ass crack early. so going into the weekend is going to be a kick in the nuts.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

supp changes

clen increase to 80mcg 2on 1 off