yesterday

back/chest/delts

hand bike warmup
pro grip pull down 25x10 45x10/2 70x10/3
traction machine pulldowns 120x10 140x10/2
low rows 140x10/3
machine back extensions 165x10 180x10 195x10
cable machine fly 15x10 25x10 30x10/3
incline db press 75x8/3
db lats 25x15/3
reverse pec deck 90x12/3

done for the day. last day of high freq and everything went well. great pump with no issues. i will be switching over to a deload for 2 weeks starting on monday to let everything heal up and clear some cns stress. so a push pull legs setup for a min with lots of stretching and recovery stuff sprinkled into the week.


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