today

abs/back/cardio

standing cable crunch w/vac 70x15 85x15/3
activation exercises ss 4rounds ss
mod db activation rows ss ss25x10 ss30x10 ss35x10/2
chins x8/6
deads 135x5 185x5 225x5 275x5 315x5/5
dante cable rows 25x10 40x10 55x10 70x10
one arm sup pull downs 50x10/4
24 min step mill intervals 2-1

done for the day. absolutely spent today. even though this session was completely solo it took way longer than it should have. my sets didnt but having to wait for damn near everything i needed to do did. i am pretty sure i did more waiting than actual training. deads felt nasty and heavy until i finally got to the top end sets and then it was smooth as butter. no issues but 275 felt like 800 but 315 felt like nothing. crazy but squats roll that way for me from time to time as well. all in all a good day in the books though. i will have to train butt crack early tomorrow, i mean before 6am early. son has his first fight and his weigh ins are at 11. so i have to train get everything together to roll out by 8ish. going to be painful but worth it in the end haha.


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