today

abs/calves/back/cardio

leg raise ss x10/4ss
incline situps ss ss x10/4
standing calf raise ss 355x10 395x10x10p(10s)ss 420x10x10p(10s)ss 430x10x10p(10s)ss 440x10x10p(10s)ss
tibia raise ss ss50x10/4
one arm db rows 60x10 80x10 100x10 120x10 ds150x10ds 110x10ds 75x10
pro grip pull downs 100x10 120x10 140x10
db pull overs 60x10/3
ind handle sup cable rows 60x12/3
db shrugs 60x10 70x10 80x10
banded hypers x8/3
20 min treadmill

done for the day. got a nice good one in today. all this cardio is def giving me a nice boost in recovery. my time between sets is lightning fast so i am guessing that is good both for pumps and endurance as well. felt nice and strong also. so no real complaints at all from yesterady or today. so i am happy. i did have a little extra cheat for a bday celebration today. not a sched cheat but i am done messing with traditions any more.


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
2 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
cheat
chop house burger
very very small slice of ice cream bday cake