today

abs/back/bi/cardio

dante crunches x15 x30
hs iso row 45x8 90x8 135x8 180x8 ds225x8ds 180x8ds 135x8ds 90x8 constant tension set 90x20
one arm supp pull downs 50x10 60x10 70x10 80x10
pro cable rows 50x10 60x10 70x10 80x10
deads 135x3 185x3 225x3 275x3 315x6
machine reverse curls 40x10 50x10 60x10 70x10
24 min step mill intervals 2-1

done for the day. pretty silly nasty day in today. felt pretty good and strong. did dick the dog a bit and forgot to take my winny before training but made it up post workout. great pumps today even though the tanks are pretty freaking dry. didnt sleep worth dick last night but i am going for a good night about every other night most nights. seems like one night (even though i wake up about every hour on the hour normally) i wake up about 130-200is and then cant seem to get back to sleep until about 330-4 and then it's close to time to get up again. kind of irritating at times haha but i am already used to the every hour thing. i figured that i would have a terrible session but it ended up pretty freaking good. i hit some posing this am also and everything has tightened down a ton this week. obliques are almost fully in even when relaxed. so we are on track and on point

winny at 50 was added in on sunday(dont know if it was noted)


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 broc
meal 6
8oz turkey
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms