yesterday

back/cardio

handbike warmup
meadows rows x15 25x15 50x15 75x8/8 (yes 8 sets)
ng pull downs 100x15/3
wide grip pull downs 100x15/3
deficit deads 6in block 135x5 185x5 225x5 275x6 315x5
rope face pulls 80x12 90x12 100x12
18 min step mill intervals 2-1

done for the day. not a bad day at all to day. more pushing blood in and attempting to recover while pushing up the volume. first time i have done deficit deads in probably 10-15 years. they actually moved pretty smoothly but were weird and i had to adjust. bar still moved fast and smooth once i adjusted though. neck is still dicked up but i had no issues this time pulling, so hopefully it is healing up. sucks i have to sleep on it because it makes it take forever to get better.


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
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
10oz 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