today

calves/back(#3)/bi

standing calf raise 295x10 315x10(x10)10s 335x10(x10)10s 355x10(x10)10s 375x10(x10)10s
chest sup ng machine rows 90x10 105x10 120x10 135x10 150x10 150x10
cable pullovers 70x10/4
db shrugs 50x12 60x12 70x12 80x12
db hammers 25x15/4
standing bb 1.5s 50x10/4

done for the day. nice easy fast day for round 3 of back. pump was insane and very painful with bis. those stupid 1.5 reps are retarded and 10x harder in real life than on paper haha. elbow is healing up really good i think. i didnt wear my elbow wrap today and i had no issues at all. i didnt do anything crazy heavy but still no issues even with moderate work. got a much needed day off tomorrow. most likely will start ramping up sled and cardio work next week. well sled depends on how well the weather cooperates with me. the sled will prob keep my usual partner from joining the workouts haha


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn natty almond butter
intra
2 scoop intra
meal 3
8oz turkey
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz sirloin steak
10oz red potato
2 tbl spn organic grass fed butter
meal 5
8oz ground turkey