today

calves/chest/tris/cardio

standing calf raise 315x10 355x10(10s)x10(10s)x10(10s)/4
machine press 100x8 120x8 140x8 170x8 190x8 200x8/4
incline bb press 185x20 225x15 275x10 315x6
machine fly 135x10 150x10/3
assist machine press downs 120x10 130x10 140x10 150x10
reverse grip cable press downs 100x15 110x15 120x15/2
12 min step mill intervals 1-1

done for the day. nice heavy and strong day in again today. trap/rhomboid area is still fucked up. we have been fascia blasting it 2x a day yesterday and today both. so it hurts like a ***** but not as bad as yesterday. going to make shoulder work really interesting tomorrow. it didnt interfere with chest at all today but i cant say i was pinching my lats as tight as i could have been pressing. all in all a good day in the books. pretty happy with the numbers.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 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
12oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut

new amounts added