yesterday

back/bi/cardio

handbike warmup
activation exercises ss 4 rounds ss
one arm sup pull downs ss ss30x8 ss40x8 ss50x8 ss60x8 70x8 80x8
sm bent row (dead stop) 115x10 185x10 255x10 325x10 215x10/3
ind handle pro low rows 40x10 50x10 60x10 70x10 80x10 50x10
db shrugs 55x10 75x10 85x10 100x10
banded hypers x10/3
db preachers 20x10 25x10/3
db hammers 25x10 30x10 35x10/2
18 min step mill intervals 2-1

done for the day. nice nasty fast paced session today. moved some pretty good weight around and everything felt really good. i did add in an extra set at the end of my heavy stuff to really squeeze the hell out of each movement.. i wanted to force in as much blood as i possibly could. pretty good day with the only issue being my calves are wrecked and flexors are still tight as hell. i did stretch again at the end of my workout today.


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