yesterday

calves/chest/delts/cardio

standing calf raise 315x10 335x10(10s)x10(10s)x10(10s)/4
5 min hand bike warmup
db twist press 25x8 35x8 40x8 45x8 50x8/3
cable cross ss no clue what the weight was but x8/4ss
dips ss ss x8/4
TRI SETS
db front raise ts 20x8/4ts
db lats ts 25x8/4ts
band rear delt ts ts x5/4
12 min step mill intervals 2-1

done for the day. stupid stupid cold today so getting going and warmed up was a pain in the ass. so cold that everything is super tight. all in a ll a good secondary workout though and got a good pump going. no issues at all other than taking forever to warmup. i have been using the hand bike as a part of my upper body workout. pumps your arms shoulders and lats up quick


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