today:

arms/rehab/prehab/cardio(dleoad)
10 min treadmill warmup
standing db curls 15x10/2 20x10(warmup) 25x10/4 (pumped up really quick)
incline db curls 20x10/4 (very painful for delaoding haha)
standing ez curls 105x10/3
w bar pressdowns 60x15(w)x15(c) 80x15(w)x15(c) 100x10(w)x15(c) 120x10(w)x15(c)/2 i did these back to back wide then immediately switched to close.
over head db extesnsions 25x10/4
supp db kickbacks 15x10/3
15 min interval stepmill 2-1
banded walking x20/3
banded knee bends x25/3
rumble roller work on it band and thighs

done for the day. nice quick and easy deloading arm day. both bi and tri pumped up really quick and it got painful just as quick. not trying to move any real kind of weight just letting cns recover as well as my joints. feeling pretty good today


meal 1
16oz tilapia
1/4 cup cream of rice
meal 2
protein cakes w/sugar free jelly
intra md
2 scoops intra md
meal 3
16oz tilapia
meal 4
16oz ground chicken burger
8oz red potato
meal 5
16oz ground turkey
1/2 cup sour kraut
1/2 bag broccoli