yesterday

cardio/delts

18 min step mill intervals 2-1
reverse pec deck fly 30x10 45x10 60x10 75x10(these warmups were done back to back) 90x10 105x10 120x10
db lats 20x10 30x10/4
db press 50x12/4
banded iso holds 20sec/4

done for the day. nice easy simple day in the books. push some blood into the shoulder, knock out cardio and call it a day. tomorrow is day off since i will be traveling to my oldest kids graduation from high school. so diet will be off and i will be pretty much up for almost 24 hours. going to monkey wrench this week up a smidge. all good though, everything feels pretty good right now.


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
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
2 thomas blue berry english muffins