today

cardio/arms

30 min incline treadmill am fasted
dante vacuums 3x 15 sec

cable press downs 80x20 90x20 100x20 110x20 120x20 130x20 140x20
close grip bench rp 135x15 185x12 205x4 rp 205x11rp x5
floor skullies rp 60x15 90x12 100x4 rp 110x11rp x5
one arm machine curls 20x20 30x20 40x10 50x10 60x10
one arm db preachers 25x10 30x10/3
db hammers (thumb over) 25x12 30x12 35x12

done for the day. somehow and dont ask how i freaking forgot to do abs. all good i will double up tomorrow so no worries. nasty strong and stupid pump again today. i actually improved on my numbers but not enough to make the climb next week. goals for the upcoming week in the back of my mind now haha. had an excellent pace today and had absolutely zero issues. well let me back up. my freaking legs are 100% destroyed from weds still. sore as hell. so obviously this has been one hell of a good training week. got a road trip tomorrow so training and cardio will be pretty close together and time will be pressed. cant miss it or skip anything and i will get the work in. very good day in the books. cheat on deck tomorrow. so that's pure motivation in itself


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