yesterday

cardio/arms

15 min step mil intervals 2-1
5 min jacob's ladder
ind handle cable press down 80x10 90x10 100x10 110x10 120x10/7
pro db kick backs 20x10/6
one arm oh db extensions 25x12/4
db hammers 15x15 20x15 25x8/8
ez bar reverse curls 40x12/6
incline db curls 25x10/3 20x10

done for the day. still deloading so nothing heavy or crazy. no pain or issues at all today other than some minor gut issues from the trip yesterday. weight has balanced back out from lowering my fluid intake for 24 hours and eating a thanksgiving meal. so i am back hydrated and hopefully guts will be better today.


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