Tweetyesterday

abs/back/cardio

incline situps x10/4
handbike warmup
activation exercises ss 4 rounds ss
med ng pull downs ss55x10 ss70x10 ss85x10 ss100x10 120x10 140x10/2
wide grip stretch pull downs 140x8 160x8 180x8/2
cable face pulls 80x12 90x12 100x12 110x12
18 min step mill intervals 2-1

done for the day. not to bad of a session today. got a good pace going and a nasty pump with this one. no shoulder issues at all with today's session which is always a plus. i forgot to do the db row activation movement but still got some good work in either way. all in all a good day. i am still having a little issue with the chest congestion with cardio. once i get that initial cough and clear out, then i am good but getting to that point is brutal.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
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 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

Tweetyesterday

back/bis/cardio

handbike warmup
activation exercises ss 4 rounds ss
ng chins ss ss x8/4
chest supp pro grip row 135x12 150x12 165x12 180x12 195x12
hs shrugs 90x15/2 140x12/2 (didnt push these)
bb reverse curls 30x12 40x12 50x12 60x12
bb curls 60x10 70x10 80x10 90x10
ab wheel roll outs x10/3

done for the day. great session in today. no issues at all, i did actually do a little light bicep pump after the hand bike just to make sure they were warmed up really good before the chins. the one i tweaked earlier in the year and the pec shoulder tie in in that area has been really tight. so i have been making a really good effort to make sure i am all the way warm before pulling. great pump and everything felt good and smooth. session run really really long today because i ran into a lady that used to train with me that i hadnt seen in a very long time. so we caught up for a bit. no diet changes this week since i am down 5lbs to 250. on track and on point for the run.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
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 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