today

abs/back/bi/cardio

hand bike warmup
hanging leg raise x10/4
activation exercises 4 rounds ss
meadows rows ss ss25x8 ss25x8 ss50x8 ss75x8 ss100x8 ss125x8
rack pulls 135x3 185x3 225x3 275x5 315x5 365x5 405x5 455x5
cable pull overs 100x8ss 120x8ss 140x8ss 150x8ss
one arm cable rows ss45x8 ss50x8 ss60x8 ss70x8
rope face pulls 80x12 100x12
ez bar curls 5sec neg 50x8 60x8/4
15 min step mill intervals 2-1

done for the day. great day in the gym training wise, terrible day in the gym people wise. i hate freaking holiday weekends and i even went in later to try to off set the crowd. no freaking bueno on that idea, it was wall to wall. so to say it took a bit longer would be a stretch. still got in a very good very slow session. moved some really good weight and got a pretty good pump going. i figured after only getting about 4 hours of sleep on friday and driving all day sat and being so tired on sunday it would hamper today. i was pretty surprised that it didnt at all. felt really good. my bicep is a little angry again but i have having some pt done tomorrow so i should be brand new wed. not looking forward to it but i know it will help a ton.

meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
1/2 cup oats
8oz kumbucha