friday

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