yesterday

cardio/chest/delts

5min jacobs ladder
15 min step mill intervals 2-1
machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10 150x10 160x10 170x10
hs incline press 45x8 70x8 90x8/2
incline pro fly 25x10/4
db lats 25x10/4
reverse pec deck fly 75x10/4

done for the day. great pump and fast pace today. i got on that jacob's ladder to give it a go. i havent been on one of those things in many many years. i am in damn damn good cardio shape and had in my mind to get 10-15min and then do about 10 or 12 mins on the step mill to get some intervals in as well. well it was about 10x harder than i remember because i felt like i was going to die after about 2 mins and it took everything in me to get to the 5 min mark. a lot of mental power to finish it out haha. that thing is a brutal kick in the pants. it def warmed up my lower body and upper body as well. legs and calves pumped up in about 30 secs and probably even more so than the stationary bike does.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach/4oz oj splash water
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 cup jasmine rice
1/4 cup chicken bone broth
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
Cheat
3 slices meat lovers pizza w/pineapple
black berry cobbler w/ ice cream