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Originally Posted by jolter604

I remember the old tri cep press at the YMCA use to get my tri ceps the biggest. But they got rid of it like 20 years ago . And I still miss it.

I just read your meals for the day and realize I have only eaten two meals and it's almost bed time. I am missing two meals or I will be a meal short at bed time.

I am inspired to get some steaks now

the eating is pretty much second nature to me since i pretty much eat the exact same things year round. timing since i am retired isnt a big issue except during prep and i try to keep the same bed time and wake times. the one thing i will do in the off season when carbs trend higher is add in rice cakes rice krispy bars and maybe some dave's killer bread to plus up my numbers. right now i may switch out a rice meal for ez bread. my go to is a fish sandwich atm. i am really liking that one for now or an egg white sandwich. it's the little things haha

Tweetyesterday

cardio/rp programming (semi-deload)

30min stepmill lss (fasted) level 11

bb flexion rows x15 95x12 105x12/2
narrow grip bb curls 40x15/2
cable curls normal grip 15x15/2
db lat raise 10x15 17.5x12/2
ssb good mornings x15 85x12 105x12
incline situps x15/4

done for the day. cardio yep sucks nope heart rate not quite as high still. i am hoping that as fatigue develops during the week that maybe it will go up, that's my wishful thinking so i dont need adjustments. also need to note that the semi deload means that i am hitting the written volume but adjusting the reps up a little bit. so say it calls for 6 for the deload session i am hitting 12. really dont know how big of an effect that will have on recovery but cant completely go into deload in prep. still getting some good pumps going and not banging up joints and stuff this week or feeling crazy fatigued. so maybe it is helping recover and not slowing fat loss. all in all a pretty good session with no really bad complaints so far.

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