yesterday

bis/tris/cardio

ind handle pressdowns 60x20 70x20 80x20 100x20/4
db skullies 25x20/4
oa overhead db exten 25x12/4
modified db hammers 25x10/3
bb curls 50x10 60x10 70x10
reverse curls 50x12/3
24 minute step mill intervals 2-1
SIDE NOTE
30 MIN LSS treadmill thursday night
3 rounds of vacs every am before showering

done for the day. so long story short. i had about 20 hours of driving to do on friday due to a huge family situation. so i had an unsched and unneeded day off. diet stayed on point but was short on carbs and fluids were a tad lower than i needed them to be. i am hoping with all the hope in my being that i have completely eliminated the stress from my life on this one. i also only got about maybe 2 hours of sleep thursday night and maybe another 5 hours into sat. that and my bp and heart rate had not dropped in about 4 days. so going into training i was a bit dry and fatigued. still got an excellent pump going but didnt push either the pace nor the weight at all. my endurance was pure garbage. only positive thing i can say about the past few days, is i got a sneak peak of what i look like bone dry and flat and it is nasty. so i am well ahead of sched and should peak out nicely. hopefully i am able to ramp back up today and into this week.


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