today:

cardio/arms(deload)

12 min stepmill intervals 1-1

vbar pds 60x10 70x10 80x10 90x10 100x10 110x10 120x10(nonstop) 130x10 140x10 150x10 160x10
reverse grip cable pds 60x10 70x10 80x10 90x10
incline db skullies 30x10/4
standing bb cable curls 40x10 50x10 60x10 70x10 80x10 90x10(nonstop) 100x10 110x10 120x10/2
db hammers 10x10 15x10 20x10 25x10 30x10(nonstop) 35x10/2
hs one arm preachers 25x10 35x10/3

done for the day and the training week. i got one more cardio session to do and my week is complete. pump was stupid today and i actually feel really good other than my hand. first appt of many tomorrow fml


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