today:

arms
10 min treadmill warmup
vbar pressdown ss 80x20/3ss (warmups)
straight bar cable curls 40x20/3 (warmups)
incline db curls 15x12 20x12 25x12(15) 25x12 (1) last two sets 3d set after 12 stood up for another 15 hammer curls last set second number is an iso hold at the bottom till failure
ez bar preachers 65x12/5 30sec rest between sets
straight bar pressdowns 100x30 120x30 140x30(5)(1) 150x30(10)(1) first 2 are straight reps 3d set is straight reps then 5 forced and 1 10sec iso hold final set same as 3d except 10 forced and a 10 sec iso hold
seated rope cable extensions 100x12 120x12 140x12 150x12
toe press ts 190x10ts 205x10ts 230x10ts
standing bw calf raise ts x10/3ts
tibia raises ts 50x20ts 50x19ts 50x17

done for the day. fast brutal and crazy effective. i want to say we got this all done in under 45mins total. that's trucking right there and still moving pretty good weight with such short rest times. the burn was stupid as was the pump. good day and hopefully it doesnt hurt my back pump day tomorrow.


meal 1
16oz top round steak w/a1
2 tbl spn coconut oil
meal 2
75g myfusion probiotic pro 3cups almond milk
1/2 cup cream of rice with 1tbl spn almond butter and sf chocolate syrup
intra workout meal
intra workout shake 25g whey hydroslate 150g branch chain maltodextrin
meal 3
16oz shake and bake ranch chicken w/ketchup
8oz sweet potato
meal 4
16oz chicken kabas w/veges
8oz red potatoes
meal 5
80g dark matter post workout