yesterday

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