today

calves/delts/cardio

machine toe press 210x10 230x10x10p 250x10x10p 270x10x10p 290x10x10p
hand bike warmup
reverse pec deck fly 60x10 75x30/3
seated db lats 25x10 30x10/3
spider walks x3/3
12 min step mill intervals 2-1

done for the day. nice easy day in the books with a good pump and no issues. got my blood work back yesterday and it is not optimal at all. so i will be making some diet changes dropping some weight and lowering my cal intake for a month or so. nothing to crazy but damn if getting old doesnt suck ass. i had never had my levels jump up like that in only a little over 20wks. all good though i have topped out at 291 and coming back down for a little bit will prime me to grow even more once the mini diet is done. that's the plan at least. the new additional supps should bring me back into good ranges though. it does suck ass to have to pull back when it;s going so well though.


meal 1
5 whole eggs w/light cheese
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 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
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb

diet changes noted