today

cardio/cardio/back/abs

45 min am fasted incline treadmill

15 min step mill intervals 2-1
chins x10/4
one arm machine rows 80x8 90x8 100x8 120x8 140x8 160x8
chest supp tbar rows 45x8/2 90x8/2 135x8/2
cable pull overs 100x10 110x10 120x10/2
one arm sup pull downs 50x8 60x8/3
low back machine 180x15 195x15 210x15 225x15
dante 1.5 crunches 1/2 stack x15 full stack x15

done for the day. another day i opted to drain glycogen and do my second cardio prior to training. helps warm me up a little bit better as well so that's an additional benefit. felt pretty damn good today so i pushed the weight up a little more but without getting sloppy. still chalk full of glycogen too i believe because the pumps are stupid and come on and stay on for the duration. i do think i have my water back under control now. feet and ankles arent swollen, so i am good in that department. now to just clear out the tanks and get started back into the transition.


low day


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3
6oz turkey
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
8oz sirloin
1 cup broc
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