today

cardio/abs/back

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

board crunches x15/4
one arm machine row 80x12 100x12 120x12 140x12 160x12
mag sup pull downs 85x12 100x12 120x12 140x12/2
one arm sup pull downs 30x12 40x12 50x12 60x12/2
hypers x15/4
machine pull overs 105x12 120x12/4

done for the day. excellent super fast paced nasty session today. good contractions and no issues whatsoever. kind of extra starving for the free meal today but other than that spot on. went with the mrs, so i pushed and broke her off pretty good haha. elbows are a tad bit tender but not painful or hindering just a little noteworthy. get to add in a little more cals this upcoming week as we close the distance and get ready for the final push. not a bunch but an extra 50 is good haha. free meal today was epic but guts arent happy but oh well, fuel for the upcoming training week.


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
cheat meal
fried chicken
hush puppies/a little potato salad
brookie ice cream thing from cold stone
iced caramel coffee