Tweettoday

cardio/calves/back/rear delt

45 min fasted incline treadmill

standing calf raise 150x10 165x10 180x10 195x10 210x10
chins x10/4
chest supp pro grip row 120x10 135x10 150x10 165x10
cable face pulls 80x10 100x10 120x10/2
db shrugs 65x10 75x10/3
dante rear delt rows 95x8/4

done for the day. not a bad day at all today. feeling better and stronger every single session. calves were a tad bit tight and tender so hopefully i was able to get them flushed and stretched out really good. back pump was excellent and as of right now i am having no lower back issues at all. going to see some ab/calf alternation going on in my upcoming weeks. one day ab and one day calf and may also double up from time to time. honing the stone so to speak. same with back going back to a 3 day split with a hard and heavy day, a mid back focus and a lower lat/low back focus day. should be fun and interesting.


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