Tweetyesterday

calves/back/abs/cardio

seated calf raise (2sec stretch) 25x10 50x10 75x10 100x10 125x10 150x10
activation work
chins x10/4
upper lat cable pullovers 25x10 35x10 42.5x10 50x10
meadows rows 25x12 50x12 75x12 100x12
tbar rows 75x10 100x10 145x10 170x10 195x10
shrugs 50x10 60x10 70x10 80x10 (3sec contract)
med ng mid back pulldowns 55x10 70x10 85x10 100x10
hypers x10/4
machine crunches 30x15/4
30min stepmill lss level 10

done for the day havent been logging and have made some increases in carbs etc... i will note them today. was having a really good streak were everything was running really good except the shoulder which has also getting better. went out of town to visit some family and the trip wrecked my lower back hips and knee. so i have been trying to get that fixed back again over the last little bit of a stretch. such a pain in the ass literally. everything else has been going really well. gaining weight slowly and strength is climbing pretty damn good. all in all pretty good across the board other than those little set backs from traveling.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
apple
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

calves/back/abs/cardio

seated calf raise 50x10 75x10 100x10 125x10 150x10 (3sec stretch)
chins x10/4
hs dy rows 100x10 115x8 130x8 146x8 160x8 175x8 (5sec contract)
hs iso row ng 45x8 90x8 135x8/3 (5sec contract)
wide grip pulldowns 100x8 115x8 130x8 145x8
hs iso low row 45x8 70x8 90x8 115x8
hex bar deads (no clue on weight i pulled with a big ass pl chick but it was over 225) 4 sets 10
decline leg raise x10/4
30min stepmill lss level 10

done for the day. nothing really bad to note today. woke up with low and mid back being a bit tight and achy but that went away as soon as i got moving and warmed up. i did train at a facility that has a ton of different hs back equipment so i went a little ham on angles today but with a ton of focus on contractions. i had to pull with one of the power lifter chicks their since she was using the only hex bar and i wasnt waiting on her to finish. she is pretty strong so i figured it wouldnt be enough to jack me up but enough to stimulate a bit. all in all a good sessioh

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
apple
onions and mushrooms
lrg green salad w/vinegarette