today:

abs/arms/calves/cardio

decline situps x10/5
seated calf raises ss 50x10ss 75x10ss 100x10ss 100x10ss
tibia raises ss ss50x33 ss50x23 ss50x20 ss50x17
standing db curls warmups 10x10 15x01 20x10 25x10
v bar press downs 90x10 100x10 110x10 super set starts 120x20ss 140x20ss 150x20ss 160x20ss
db curls w/gf attachments ss ss30x6/4
bench dips ss x15/4ss
standing bb curls w/gf attachements ss ss60x8/4
db incline skullies ss 30x12/4ss
reverse bb curls ss ss40x12/4
10 min step mill intervals 1-1

done for the day. very very irritating session today. took about 2 hours to do what should have taken under an hour. lots and lots of waiting. i did get a good workout in nonetheless with a stupid silly pump. cardio still sucked ass and i am seeing a pt later today for my shoulders and back. i will report later on what work is done and it's effectiveness.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
10oz shrimp
2 and half cup white rice
2 tbl spn coconut oil
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach