today

calves/chest/delts/cardio

standing calf raise 355x10 390x10x10p(10s)/4
hex press 25x15 40x15 55x15/3
machine flys 135x10/3(10sec stretch on last set)
stretch push ups x27 x19 x14
reverse peck deck fly 90x15/3
db lats ss 25x12/3ss
banded over and backs ss ss x10/3
12 min step mill intervals 1-1

done for the day. last training day of the week in the books. no real bad issues at all today. i did get my gut issues figured out though. the mrs had switched out our coffee type and it destroyed both of our stomachs. glad it was that and not getting sick for sure. those 55s on the hex press kicked my butt pretty good too which was a surprise. it was for 15s but man i figured at least 60-65 today. got to go off the feel though.


meal 1
4 whole eggs w/light cheese
1 cup spinach
1/2 cup oats
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1 cup green beans
meal 3
2 scoops whey iso
1/3 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
1 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
8oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut