today:

30 min treadmill am fasted cardio

back/abs
10 min treadmill warmup
cable pullovers 25x20 40x20 55x15 70x15
one arm side pulldowns 25x20 40x15 55x15
deadstop db rows 50x10 70x10 100x10 125x10
ng cable rows 100x10 120x10 140x10 160x10
ng stretchers 85x10 100x10 120x10
hypers x20/4
jacknife crunch x10/6

20 min treadmill evening cardio before final meal


meal lineup
2 double esspressos
meal 1
16oz tilapia
50g basmatti rice
meal 2
16oz tilapia
50g basmatti rice
meal 3
16oz ground turkey
50g basmatti rice
meal 4
16oz ground turkey
meal 5
16oz ground turkey
9 pieces asparagus
meal 6
16oz ground turkey
9 pieces asparagus