today

abs/calves/arms

seated machine crunch w/vac 80x15/4
standing calf raise 255x10 295x10 315x10 335x10 355x10 395x10 (10sec loaded stretch after each set
assist machine press down 100x10 110x10 120x10 130x10 140x10/3
v bar press downs 120x10 130x10 140x10 150x10
bench dips x15/4
standing ez bar curls 40x8 50x8 60x8 60x8/4
reverse curls 50x10/4
hs preacher curls 60x8/3

done for the day. not a bad day at all. nice easy fast and painless for the most part. my shoulders did pump up a bit and hurt near the end but other than that smooth as butter. i also got one hell of a surprising nasty pump today. one more training day this week and i get a day off. another good one in the books


meal 1
8oz turkey
1 cup spinach
meal 2
4 whole organic free range eggs
1 cup spinach
mushrooms
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
1.5cups jasmine rice w/cinnamon and splenda
meal 4
8oz turkey
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut