yesterday

calves/back

standing calf raise 355x10 390x8x15p/4
hand bike warmup
meadows rows 25x10 50x10 75x10 100x10 100x10 ds100x10ds 75x12ds 50x15
one arm machine rows 120x10 140x10 160x10 ds160x10ds 140x12ds 120x14
machine pull overs 135x12/3
machine low back 180x12 195x12 210x12 ds210x10ds 195x10ds 180x10ds 165x10ds 150x10

done for the day. kind of a nut kicker today. lots of drop set work and huffing and puffing. got a great pump and had no issues at all. great day in the books


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 cup black beans
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
1/2 cup black benas
1/2 avacado
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