today

abs/back/cardio

standing cable crunch w/vac 70x15 85x15/3
reverse hypers x10/4
activation exercises ss 4rounds ss
meadows rows ss x10 ss25x10 ss50x10 ss75x8 100x8 125x8/3 ds125x8ds 100x8ds 75x10ds 50x10
ind handle supp cable row 30x8 40x8 50x8 60x8 70x8 80x8/4
away facing pull downs 85x10 100x10 120x10/3 100x10
t bar rows 45x8 90x8 135x8 ds180x8ds 135x8ds 90x10ds 45x15
hypers x20/3
reverse hypers x10/3
21 min step mill intervals 2-1

done for the day. up butt crack early this am and in the gym just as early. not a huge fan of that with the way my normal sched works but got to get it in. i actually got up a little bit earlier to make sure i got nice and hydrated just to be safe. i was really surprised at how strong and great everything felt today. did have a little lower back electricity doing the meadow's rows, so i added in one more round of reverse hypers to open everything up at the end again. today and tomorrow are low carb days. so it will be noted also had a little change to supps.

supp addition
50mcg eod t3 and 25mcg on the other days.

low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
meal 5
8oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
8oz turkey
7.5oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tsp sugar free jelly
1 thomas blue berry english muffins