yesterday

abs/back/bi/cardio

incline sit ups x10/4
hand bike warmup
activation exercises ss 4rounds ss
one arm sup pull downs ss ss20x10 30x10 40x10 50x10 add band 50x10 60x10 70x10 80x10
meadows row 25x10 50x10 75x10 100x10 125x10/2 100x10/2 75x10 50x10
rack pull (mid shin)ss 135x5 185x5 225x5 ss 315x5/4ss
pull ups ss ss x8/4
db pull overs 50x15/3
db curls 15x10 20x10 25x10 30x10 35x10
db hammers 25x12 30x12 35x12 40x12
18 min step mill intervals 2-1

done for the day. way way to long of a session today. ran into a couple guys that i hadnt seen in quite a while, so chatting took up more time than i would have liked. did get in some pretty nasty heavy work and was able to hold a pump for the duration of the session though. actually really happy with how well it went considering. gut issue seems to be back in check as well.


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