today

back/cardio

hand bike warmup
activation exercises ss 4rounds ss
db rows ss60x6 ss80x6 ss100x6 ss120x6 140x12 150x12/3
chins x10/6
machine rows ng 150x8 165x8 180x8 195x8
machine pull overs 90x10 105x10 120x10 135x10
banded hypers x10/4
15 min step mill intervals 2-1

done for the day. not to happy with how hard the rows were today. they were stupid heavy for sets of 12 and damn if it didnt get me winded. going from 8 reps up by 2 per week, is a serious kick in the pants for sure. supposed to see how much strength i gained coming up next week by going back down to 8 but the gym that has db that go to 200 is closed until next year. so i am either going to have to band or figure something else out. the rest of the workout was awesome and the pump from the start was silly. also got my blood work back and it is all perfect right now. cool thing is my insulin sensitivity is through the roof. got my supps lined up pretty good to keep my health in check now i believe.


meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
8oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats