yesterday

abs/back/bi/cardio

incline sit ups x10/4
hand bike warmup
activation exercises ss 4 rounds ss
rope low rows ss ss25x12 ss40x12 ss55x12 ss70x12 85x12 100x12 85x12 (rope was killing my fingers)
pro grip machine row 135x8 165x8 180x8 195x8 210x8 225x8 240x8 255x8
db pullovers 55x12 65x12 75x12 85x12
hs iso row ng 45x10 90x10 135x10 180x10 225x10
bb shrugs 135x10 185x10 225x25/2
bb curls(3sec neg) 50x10 60x10 70x10
machine preachers 60x12 60x12 70x12
18 min step mill intervals 2-1

done for the day. still pretty sick, with a pounding head. so every rep and squeeze was painful in both the muscle and my head haha. i was actually able to get some pretty heavy weight moved around today but it was a serious test of my pain tolerance for sure. got a really good pump going and even breathing fire, i kept a really good pace. cardio was actually easier today as well, so hopefully i am on the back end of this nasty crud. i am putting this up a day later so this am i woke up without a head ache for the first time this week. so maybe that is a good sign. i also havent used my cpap at all this week, so my sleep has been absolutely garbage. taking the entire weekend off for bloods on monday also.


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