Tweettoday:

abs/cardio/chest/delts(deload)

standing lat pd crunches 70x15/4
leg raises x15/4
12 min step mill intervals 1-1
hex press 25x10 35x10 40x10/4
banded hs decline press 25x10 50x10 75x10 85x10
machine press 50x10-100x10 120x10 140x10 120x10
machine flys ss 120x10ss 150x10/3ss
banded over and backs ss x10/4
rear delt swings 15x20 20x20 20x20 15x20
db lats 10x10-30x10
spider walks x3/3

done for the day. nothing spectacular at all, just a normal deload semi kill it day


meal 1
4 whole eggs
1 cup oats
2 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
2 tbl spn coconut oil
meal 4
8oz chicken
8oz red potato fried in the nut oil
1 cup spinach
2 tbl spn coconut oil
meal 5
8oz turkey
1/4 cup sour kraut
2 tbl spn coconut oil
meal 6
8oz turkey
2 cups spinach