today:

cardio/arms

12 min step mill intervals 1-1
rope press downs 60x10 70x10 80x10 90x10 100x10(non stop) 110x10 120x10 130x10 140x10
one arm overhead db 25x10 30x10 35x10 40x10
reverse grip press downs 50x10 60x10 70x10 80x10 90x10 100x10 110x10
standing cable curls 50x10 60x10 70x10 80x10 90x10 100x10(non stop warmup)
drag curls 30x10 40x10 50x10 70x10
db hammers 10x10 15x10 20x10 25x10 30x10 35x10(non stop) 40x10/2
machine preachers 50x10 60x10 70x10 50x10

done for the day. week is complete and all i got left is one more cardio session. yeah boy and i feel great well as good as possible considering


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 ground beef
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
2 cups spinach