today

abs/calves/delts/cardio

incline sit ups x10/4
standing calf raise 315x`10 355x10(10s)x10(10s)x20(10s)/4
reverse peck deck fly 60x10 75x10 90x10 105x10 120x10/2
machine press 120x8 140x8 160x8 180x8
db lats 20x12 25x12/3
db curls 10x50
12 min step mill intervals 2-1

done for the day. nice quick get a pump and get out kind of day. elbows were a tad bit angry this session but they loosened up by the end. huge stormy cold front rolling through and i can damn sure feel it. takes forever to get good and warmed up. nothing like waking up to 70 and then dropping to 50 in a couple hours and continue to drop. not good for being banged up for sure. bicep is still getting better, it is still a little bit tight but no real pain or issues but i am still babying it rehabbing and protecting it for the time being.


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
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut