Tweettoday:
30 min treadmill am fasted cardio
traps/delts/abs
10min tread warmup
rotator cuff work
db shrugs 40x20 50x20 65x20 75x20 80x20 (first time hitting these for about a month and went easy)
seated db press 50x10 60x10 70x10 80x10
machine lats 50x20 60x20 70x20 80x20
bent over cable lats 20x20 25x20 30x15 25x20
lat db swings 35x20 40x20 45x20
bent over db swings 30x20 35x20 35x20
incline sits x10/6
jack knife machine crunches x10/6
done for the day
feel pretty good strong and pumps are really good. still getting even tighter by the day. so everything is on point for next wkend
20 min treadmill evening cardio before final meal
meal lineup
2 double esspressos
1 whole lemon squeezed
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