today

abs/calves/back/cardio

standing cable crunches w/vacs 70x15/4
seated calf raise 50x10 75x10 100x15/4
one arm sup pull downs 35x10 40x10 50x10 60x10/4
low row close mag ng 140x10 160x10 180x10 200x10
med pro grip stretch pull downs 120x8 140x8/3
db pull overs 55x8/4
hypers x20/3
prowler rows 160lbs additional resistance 6 rounds 40 yards each

done for the day. last actual hard workout in the books today. it was a secondary session with complete focus on squeezing the contractions as hard as possible and holding them for 3-5 secs each. i did move some decent weight even applying those principles. it was pretty brutal and grueling to do but it was actually kind of fun. it gives you a crazy almost getting a cramp type sensation going but not actually cramping up. got a pretty good pace going also but nothing as insane as it is when it is just me and the mrs. i have to say i am happy with the progress and condition i have gotten so far. i am still a tad bit watery but i am bone ass dry in the mornings. so i can handle that all day long. weight is also holding int the 243 down to 240 on fridays for the most part. so i have been steady dropping down a lb to 2bls a week for the duration. i actually had to drop the interval cardio entirely off because it was pulling more than 3lbs a week off. so progress is progress as long as you are not cutting off muscle. i also dropped the zero carb day off my off day last week and will do so again this week tomorrow. it's only an added 300 cals total for the week. so the off set is actually nil i think. another good one in the books and i am looking forward to throttling back off this week and fully recovering and healing up.


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