yesterday:

arms/calves

10 min treadmill warm up
db curls 5x10 10x10 15x10 20x10 warm up
v bar press downs 80x10 100x10 120x10
TRI SET 1
v bar press downs ts 140x10ts 160x10ts 170x10ts 180x10ts 200x10ts
stand db curls w/fg ts 30x8/5ts
dips between benches ts ts x30 ts x25 ts x22 ts x20 ts x20
TRI SET 2
standing bb curl w/fg 60x8ts 70x8/4ts
reverse grip press downs ts 100x15ts 110x15ts 120x15/3ts
reverse curls ts ts50x15/5
machine toe press 170x30 190x30 210x30 230x30

done for the day. stupid stupid pumps as usual. elbows actually felt pretty good. sets kind of got slowed down a bit more than i like because my one training partner just did a half marathon this past weekend and his recovery is a tad bit sucky. so he slowed my tempo down a bit more than i like to between tri set movements. other than that great workout. super happy considering i was up since 4am again.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
meal 3
8oz chicken
8oz white potatoes
2 tbl organic grass fed butter
meal 4
8oz chicken
1/3 cup cor
meal 5
8oz ground turkey
1 cup oats
1 cup spinach