today

calves/back/bi/cardio

standing calf raise 375x10 390x10x10p(10s) 414x10x10p(10s) 425x10x10p(10s) 435x10x10p(10s)
hs iso rows 70x10 90x10 100x10/4
db pull overs 60x10/4
db shrugs 60x12 70x12 80x12 90x12 (3sec contractions)
db hammers 25x15/4
standing bb 1.5 curls 50x10/4
12 min stepmill intervals 1-1

done for the day. pump day so i held it back a little bit but still got some good work in. i got one day off then back to hitting back again so i needed to just drive some blood in and not destroy anything. i am getting a little flare up in my bicep tendons and forearms going on when i grip and it makes curling a very painful experience. i am thinking that all the extra back work and me gripping stuff way way to tight when focusing on squeezing is hammering the hell out of my forearms and a little of the lower bicep tendon. just flossing it up and paying a tad bit more attention to my gripping for a while. i dont use my wraps to often so i may need to break them out a little earlier into my work sets. we will see. day off tomorrow so rest and recovery are on the agenda.



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
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut