yesterday

cardio/back

18min stepmill intervals 2-1
activation exercises 4 rounds ss
one arm machine rows ss80x8 ss100x8 ss120x8 ss140x8 160x8 180x8/3
t bar rows x15 45x15 90x15 135x12/4
prone shrugs 90x12/4
Tri Sets
cable pull overs ts 100x10/4ss
one arm sup pull downs ts ts60x8/4ts
plate shrugs ts ts45x20/4
5 min jacob's ladder

done for the day. fired it back up with a ton of volume and killing it. everything felt really good and strong. got a really good pump going straight out but did run into a couple people that i hadnt seen in a while. so had to catch up a bit and cooled down a tad but no issues there at all. no stress on lower back and ended it with the ladder again. got some foods back in, so the growth/lean growth will go for about 4-5 wks more before going nasty again.


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
12oz 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
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats