today

abs/calves/chest/delts/cardio

hanging leg raise x10/3
seated calf raise 90x10 140x40x25x20x15 (10sec between each for one continuous set)
machine chest press 100x10 120x10 140x10 160x10 180x10 200x10
flat db twist press 45x10 50x10/2
machine fly w/iso 135x10 135x10 135x10(15s)
banded face pull x30/3
db lats 25x8/3
30 min treadmill

done for the day. nothing crazy or fancy at all going on today. i added another 10lbs on the 100 rep set of calf raises. that's a nice kick in the pants with some brutal pain. makes them pump up something crazy. i had another good strong one on the chest presses also and probably cut it a set short of where i would have failed at 10 on 220. this is high freq so no failure or close to failure. so i am actually getting stronger even on the extra days. everything feels on point and good today and i got some nice small additions to my diet on both training and non training days. cals are going up so we will start to see some nasty growing.


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
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup green beans
1medium apple
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut