today

calves/back/bis/cardio

seated calf raise ss 50x10 75x10 90x10 115x10ss 140x10ss 165x10ss 180x10ss
standing calf raise bottom end partials ss ss395x6/4
one arm sup pull downs 40x8 50x8 60x8/3 70x8
db rows 105x10/4
ng chines x8/4
hs preachers ss 60x8ss 70x8ss 80x8ss 80x8ss
hs shrugs ss ss90x10 ss140x10ss ss180x10 ss180x10
db hammers 35x12/4
12 min step mill intervals 1-1

done for the day and done for the week. good quick and nasty session in today. nothing crazy or fancy other than the calf work haha. that was a change of pace. i am feeling pretty good full and strong but the day off tomorrow is def needed. knees and elbows are starting to get a little tender and achy from the weather changes i hope. so they need a little bit of a rest. i hadnt had kiwis in a really long time and i got to put them in yesterday and that was pretty good. i am rotating some fruits into the equation in my next to last meal of the day. something i normally dont do but hell it's working pretty well for me right now.


meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 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
apple
meal 6
8oz turkey
8oz red potato
1 cup broccoli
1/4 cup sour kraut