today

calves/abs/delts/cardio

seated calf raise ss 75x10 145x15/4ss (8sec contraction each rep)
tibia raise ss ss50x10/4
standing cable crunch w/vac 70x10/4
reverse peck deck 75x10 90x25/4
hs shoulder press 45x4 70x4 90x4 115x8/4
db lats 25x10 30x10 35x10/2
30 slight incline tread mill

done for the day. nice fast good session today. no issues with the low back until after cardio. we did do some fascia blasting this am and that helped out a boat load. other than that feeling nice full and good. good strength today as well.


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