yesterday

abs/calves/delts/cardio

lying leg raise x10/4
standing calf raise w/partials 275x20 295x20 315x20 335x20
hand bike warmup
reverse pec deck fly 30x10 45x10 60x10 75x30/3
seated db lats 20x10 25x10/2 30x10
spider walks x3/3
15 min step mill intervals 2-1
stretching

done for the day. nice light easy day today. more of an active recovery day than a serious training day. so i basically just pushed a bunch of blood into the delts and was done. added in some lower body stretching and lower back/hams stuff and was out. so nothing really noteworthy at all.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/4 cup cor
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
1/3 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
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
1 thomas blue berry english muffins