Tweettoday

cardio/calves/back/rear delt

30 min incline treadmill am fasted
dante vacuums 3set of 15sec

hack squat calf raise 90x8 180x8 270x8 360x8 (heavy as hell)
chins x10/6
hs iso low rows 45x8 70x8 90x8 115x8 constant tension 70(10s)x8
kb seal rows 35x8/4
prone shrugs 45x10 70x10 90x10 115x10
rope face pulls 80x12 90x12 100x12 120x12
farmers walks 90x40 yards/6
reverse pec deck 50x15 60x15 70x15 80x15 90x15

done for the day. as noted i cut 5 mins off of cardio. damn happy about that one and it frees up a little more time to get my head together and ready in the am haha. trained again with my buddy in his gym. so not so much that the weights were lowered as much as it is different again. the 35lb kb felt like 90s haha. damn good pump and tempo today. calves were fried right out of the gate as well. farmers walks for traps was interesting again. i love doing these when i am at a gym that has it. if i go back next week i may up the weight. great session for sure and feeling good.


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