today

back/cardio

activation exercises ss 4rounds ss
standing hs iso row (constant tension) ss45x10/2 ss70x10 ss90x10 135x10 ds180x8ds 135x10ds 90x15ds 45x20
pull downs 100x10 120x10 140x10 160x10
mag sup grip low rows 85x12 100x12 120x12 140x12 160x12
cable pull overs x10/4 (no clue on the weight)
15 mins posing
30min step mill intervals 2-1

done for the day. the theme of the week is: it's a pain in the ass to get up and going and everything hurts. then i get going and it doesnt feel so bad and it goes pretty smooth from that point on haha. oh the beauty of being older depleted and ran into the ground. actually felt pretty strong today but still was moving a little slower than i would have liked to. went and trained with my buddy at his gym and i am sure he enjoyed me not killing him as usual because the tempo is way down. all in all a pretty good day in the books. all the carbs are out of me and i am pretty sure they were yesterday as well. after cardio, i am dizzy and it takes a bit for me to collect myself before getting going again. pretty similar to the feeling i have had in the past when i tried to go keto. only difference is i am getting good pumps still and it goes away after a while. all good though.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
2 scoops whey iso
1/4 cup cor
1/4tsp salt
1tbl spn pb
intra
1 scoop recovery factor x
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