yesterday

am cardio
back/bis

am
35 min incline treadmill

hand bike warmup
one arm sup pulldowns 30x10 40x10 50x10 60x10 70x10
one arm machine row 140x8 160x8 180x8 200x8
bb shrugs 185x10 235x10 295x10/2
cable pullovers 120x12 140x12 160x12 180x12
machine sup grip rows 120x15 135x15 150x15
incline bb concentration curls 30x10 50x10/2
db preachers 30x8/3

done for the day. great day and great session. everything ran really smooth and no issues at all. cardio early am sucked ass as always but got it all knocked out and done. my ankles feet and achiles(sp) tendons are angry from all the treadmill pounding where i am so heavy but i am still adjusting. good day in

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