yesterday:

arms/cardio(deload)

10 min treadmill warmup
standing db curls 10x10 15x10 20x10 25x10 30x10 35x10 (did all of these non stop)
db hammer curls 35x10 40x10/3
preacher curls 60x10/4
reverse grip cable pd 60x10 70x10 80x10 100x10 110x10 120x10 140x10
overhead db extension 35x10/4 50x20sec forced stretch
12 min step mill intervals 1-1 ratio (this was a serious kick in the nuts after 3 rounds)

done for the day. everything feels pretty good. i have been busy the last two days so i am updating late.


meal 1
4 whole eggs
1 cup oats
1 tbl spn almond butter
meal 2
protein pudding
intra
1 scoops intra md 1 scoops intra md eaa +
meals 3
16oz tilapia
8oz sweet potato
1 tbl spn coconut oil
meal 4
12oz turkey melt
1 tbl spn nut oil
meal 5
12oz turkey
1/4 cup sour kraut
1 tbl spn coconut oil
meal 6
12oz turkey
green veges