today

calves/back

standing calf raise 335x10 390x8/3 315x10(10s)x10(10s)x10(10s)
hand bike warmup
dead stop db rows 65x8 75x8 85x8 95x8 105x8 115x8
one arm sup pulldowns 20x8 30x8 40x8 50x8 60x8
db shrugs 3s contract 60x12 70x12 85x12
chest supp machine row w/stretch 135x8 150x8 165x8

done for the day. not a shabby day in the books. got a really good pump going and everything actually felt pretty good. chest is still cramping a bit when i flex it but i think it will go away when the inflammation comes down haha. good day in the books and actually kept a good pace except for the db rows.

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