today

abs/back/bi/cardio

incline situps x15/4
activation exercises ss 4rounds ss
mod db rows ss ss30x10 ss35x10 ss40x10/2
one arm machine rows 100x8 120x8 140x8 160x8 180x8 200x8 220x8 260x8/3
stretch pull downs 100x8 120x8 140x8 160x8
ind handle cable rows 40x12 50x12 60x12 70x12 80x12
chest supp tbar row 45x8 90x8 135x8 ds180x8ds 135x10ds 90x15ds 45x20
db hammers 25x10 30x10 35x10 40x10
24 min step mill intervals 2-1

done for the day. pretty good and heavy back day in. i am sprinkling in a little arm work here and there and will have an actual arm day on the 7 day split. so i dropped the high freq chest/shoulders out and will be hitting everything 2x per week for the remainder of this block. i will take a rest day if needed but right now i am wide open. my damn legs and ass are sore as shit from sunday and i have legs tomorrow. so that is going to be very interesting to say the least and heavy squats are programmed in. i also added an extra sprint recovery into today's cardio. i may do that off and on just to spike a little bit. i am going to keep it away from leg days though. good day in




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