yesterday

cardio/bis/tris

18 min step mill intervals 2-1
db curls 3 warmups of 10 6sets 10
rope press downs 3 warm ups of 10 6 sets of 10
reverse bb curls 4 sets of 12
one arm over head db extensions 4 sets of 10
incline db curls 4 sets of 6 3 sec neg
db skullies 4 sets of 8

done for the day. cardio wasnt on the lineup for today but as has been the tune at the gym all week it was slammed. so instead of sitting around waiting i went ahead and added a little cardio in. i also bs around with one of my old bosses for a bit after to let it clear out a little more. hadnt seen him in over a year so no harm on that one. once i got going i got it knocked out really quick. got a pretty good pump going and pushed the pace quick. i think incline db curls are going to have to come out of the lineup for good. it makes the spot i injured way back tighten up quite a bit and pull. so i may take them out entirely just to be safe. got some new additions to the meal setup this week. a little more fruit going into the lineup starting tomorrow


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
cheat
a1 pepercorn burger
2 orders of fries
cake and a little egg nog ice cream