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