today

abs/back/arms/cardio

standing cable crunches 70x10/4
one arm machine row 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10
low row 85x10 100x10 120x10 140x10 160x10
pro grip chest sup machine row 120x8 135x8 150x8 165x8
occluded rope press downs 100x15/6 (30 sec between sets)
occluded db curls ascending set 5x10 10x10 15x10 20x10 (30sec) ds 20x10ds 15x10ds 10x10ds 5x10
12 min step mill intervals

done for the day. got in a pretty good one again today. got a little pulling in the bicep when i first started getting warmed up on the first movement. so i went a little easy but still tried to move everything up a little bit. i added in occlusion work to keep from doing damage but still be able to get a productive session of biceps in. very successful on that one because the pump was absolutely stupid.

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
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb