today

cardio/back/calves

10 min step mill intervals 1-1
traction machine pull downs 80x10 90x10 100x10 110x10 120x10/2
low rows 140x10/4
stretchers 100x8/4
db shrugs 40x10 50x10 (didnt want to take these to far, i am still in the tender stages of recovery haha)
machine toe press 170x10/4
hypers x10/4
roller work

done for the day. easy day in and out. cardio is still sucking ass for sure but i am getting it done. all my training for the next bit is going to be blood work training with no intensity techniques and nothing even remotely close to failure. ehab heal and get ready to get silly. reverse dieting begins today. so since i dont need to be in a surplus cals will be somewhat low but consistent.

meal 1
6oz turkey
1/3 cup cor
2 tbl spn coconut oil
meal 2
protein cookie
2 tbl spn pb
meal 3
6oz chicken breast
8oz sweet potato
2 tbl spn coconut oil
meal 4
6oz chicken
8oz red potato
meal 5
6oz ground turkey
1 cup oats
meal 6
6oz ground turkey
2 cups spinach