today

abs/chest/delts/tri/cardio

machine reverse crunches 40x15/5
roller work
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 240x7 220x7
steep incline press 135x7 185x7 225x7 255x7 275x7 295x6ps x3ps x3 (20 sec pause on last set
banded hs incline 70x8 55x8 45x8 (last rep or 3 on each set was forced. these were absolute failure)
dips x12 x12 x12
seated db lats ss 25x15/4ss
ind handle press downs ss 100x10 ss110x10 ss120x10 ss120x10
db front raise ss 15x12/3ss
ind handle reverse grip pd ss 80x8 ss100x8 ss100x8
12 min step mill interval 1-1

done for the day. pretty rough session today but felt really good and strong. i think i pulled a glute a little bit spotting my training partner today though haha. it was already sore and could be from a cramp but it's def not happy at all. i am very very happy with how everything is feeling and looking. still holding strength pretty well but i wanted to get a little heavier today but that wasnt happening. i have learned when to say when for sure. no point in getting hurt and not being able to give 100%. shoulders and elbows actually feel good today also and back isnt bad at all. sinuses cleared up as well so going into the new week good to go right now. i also have a full belly haha. the buck wheat waffles are bland as hell and gave me gas pretty bad so they will be out of the lineup very soon. they are def filling though


meal 1
4oz turkey
buckwheat waffles w/s/f blue berry syrup
2tbl spn pb
intra
2 scoops intra md 1 scoop intra md eaa +
meals 2
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 3
8oz turkey
10oz red potato
50g of special bread
2 tbl spn coconut oil
meal 4
8oz turkey
8oz sweet potato
1/4 cup sour kraut
2 tbl spn coconut oil
meal 5
8oz turkey
2 slices of flat bread (special bread no flour)
1 cup spinach
meal 6
8oz chicken