yesterday

cardio/back

18 min step mill intervals 2-1
chest sup tbar x15 45x15 70x15 90x8 115x8 135x8/8 (4sets ng 4sets pro)
one arm sup pull downs 50x8 60x8/5
deads 135x5 185x5 225x5 275x5 315x5 365x5 speed pulls w/band 225x6/3
5 min jacob's ladder

done for the day. nothing fancy nothing crazy just straight sets with some moderate/medium weight. nice fast pace and a really good session. guts were actually not as destroyed as i thought they were going to be. so training was actually comfortable with zero issues. no crowd at the gym either which was absolutely awesome. i actually got it timed right to miss the majority of the dumb asses. probably wont be as fortunate today though. my weight actually pulled back in to exactly what it was supposed to be as well. so i can get in another small cheat. pretty excited about that and how well my metabolism is responding.


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