yesterday

cardio/rp programming

30min stepmill lss level 11 (fasted)

leg press 90x15 180x10 270x10 350x10/2
belt squat wide stance 90x15 180x10 270x10/2
hs bench press x15 45x15 90x4 70x10/2
oa cable tricep pushdowns 10x15 15x12/2
machine tricep extension 120x10 130x10/2
super rom db lats 10x15/3
cable rope crunch 57.5x15/4

done for the day. cardio is cardio haha and wear and fatigue are building but still not killing me yet. pretty good feeler session in today. the leg press was very humbling with the new technique in place and the pump was nasty painful. def going to feel that one tomorrow for sure. ran into another humbling from the chest press as well. same thing the new technique being applied and 2 plates were not happening for the rep range i was looking for so i had to cut it back. did get a little bit of elbow pain on the machine extensions in the stretch, so i made a note to make sure i was completely warm before getting into them next week. other than that smooth sailing. had to shift thursday's session to today because i have a graston therapy appt on thurs and if i can get by with it, i try not to lift on that day at all. so i will bust out cardio before and then work on getting my 10k steps in during the day and that will be it for the day. all in all a good day in the books.

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