today

arms

10 min treadmill warmup
ind grip palms out press downs 70x20 80x20 90x20/2
db skullies 30x20/4
seated overhead rope extensions 100x12 110x12 120x12/2
special hammers db 25x12/3
ez bar bb curls 60x10/3
reverse curls 40x12/3

done for the day. stupid pressed for time today so i had to skip abs and calves. we got this one done in just over 30 minutes. so we were absolutely flying. everything felt great so even though i hate rushing and missing calves a good day in

meal 1
4 whole organic free range eggs
4oz sirloin
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
1 cup broc
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut