today

cardio/abs/arms

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

cable press down 80x20 90x20 100x20 110x20 120x20 130x20 140x20
close grip bench press RP 135x15 185x12 205x4 rp 235x8rp x4rp x3rp x1 (straight freaking garbage)
bb skullies rp 70x15 100x12 110x4 rp 110x13rp x3
db drag curls 15x10 20x10 25x10 30x10 35x10
one arm machine curl 20x10 30x10 40x10 50x10 60x10
reverse bb curls 30x10 40x10 50x10/2

done for the day. another slow start up but got good after the close grip. i was fighting tricep cramps for about the first 9 sets and pounding water in between to keep from locking up. the garage cardio is pulling a boat load of water off of me in the am since it's gotten so hot. that's the only thing i can think if drying me out cause nothing else has changed. other than the close grip, i increased either weight or reps on everything else. going to have to get ankle weights to add to the bar for the skullies haha. stupid insane pump that lasted for a while post training today. so that was a plus. also have the free meal motivation for tomorrow. i am thinking fried chicken w/sides and a small ice cream maybe a small cookie also. i will cross that bridge tomorrow. getting ready to finish up another solid productive week.



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