yesterday

delts/cardio

hand bike warmup
machine press 60x10 70x10 90x10 100x10 120x8/8
machine lat raise 40x8/8
banded iso holds 20sec/8
reverse pec deck 90x8/8
18 min step mill intervals 2-1

done for the day. nice quick painful session. these sessions fly by really quickly for sure and drive in so much blood it is brutal. no issues at all today other than my bad arm side elbow got a little angry on the iso. kind of funny since 99% of the nerves are dead in there. so it had to be super angry for me to actually feel it. more pressure than pain though. i am thinking i will finish up this week with this type of setup and then go back to my normal stuff. i may alternate week to week for the remainder of my time until i go balls to the wall full blown again. we shall see.


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
banana
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
100g rasberries