today

abs/calves/chest/delts/tris/cardio

standing rope crunches w/vac 70x20/4
seated calf raise 50x10/2 75x15 100x15 125x15 150x15
machine press 100x8 120x8 140x8 160x8 180x8 200x8 220x8
incline bb press 185x8 225x8 265x8 295x8
incline db fly pro grip 40x10/3 (little pinch in bicep)
reverse peck deck fly 75x20 90x20 105x20 120x12+8p
db lats 30x10/4
chambered bar cable pressdowns 140x20 180x20/4 120x20 (had to swap these out for assit machine pressdowns)
12 min stepmill intervals 1-1

done for the day. good strong session today. got great speed on the incline bb presses on all the sets except the last 2 reps. i cant complain about that at all. i had my elbow wrap on today and i think i may have pinched a nerve in my elbow/bicep in my arm pit. it is pretty angry right now and tender. really annoying being in my arm pit too. so i slid the wrap down a little bit lower and other than being able to feel it it let up a little bit the bicep tendon was a little bit tender too so i used my wrap as a precaution. i am about to say fuck it and not use it at all. we will see tomorrow how it feels. i also added in some beet root juice pre workout. i will be able to tell better on the pump effect on lower carb days but it didnt do anything bad to my stomach so far. i will note it later in the week.


meal 1
100g mancake waffles
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
8oz red potato red hot season
meal 4
8oz cod
8oz red potato
meal 5
8oz tcod
1/3 cup cream of rice with sugar free jelly
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut