today

cardio/calves/chest/delts

30 min incline treadmill am fasted
dante vacuum 4sets 15sec

seated calf raise ss 50x20/2ss 75x20ss 100x20ss
tibia raise ss ss50x20/4
machine press 80x20 100x15 120x12 150x8 rp200x4 rp230x11rp x5
machine incline press rp 150x15 180x12 240x4 rp270x11rp x5
hs decline press rp 45x15 70x12 90x4 rp115x11rp x5
bb lats 20x10 30x10/3
reverse peck deck fly 75x10 90x10 105x10 120x10
machine shoulder press rp 120x15 130x12 140x4 rp150x11rp x5

done for the day. another slow starting low energy going in day but man i sure did move some good weight. i got an excellent pump also. energy is damn low going in but as soon as i get going and warm, i am actually surprising myself. not that i am not motivated and driven, i am just dragging a little ass post cardio and then only having a couple hours before training makes me feel zapped until go time. no issues at all today and improved again on my numbers. so even though energy levels are in the gutter i am still progressing and not losing any strength, it's actually going up. holding pumps for quite awhile after as well. all in all another really good day in the books. plus up in carbs today and tomorrow as well. so the week should finish strong.

refeed

meal 1
3 whole eggs
1 cup egg whites
8oz red potatoes
2 cups spinach
meal 2
8oz turkey
2 english muffins
light sugar free jelly
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
2 english muffins
light sugar free jelly
1 cup broc
meal 6
8oz turkey
2 english muffins
light sugar free jelly
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms