today

cardio/calves/back/rear delt

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

seated calf raise ss 45x8ss 90x8ss 115x8ss 140x8ss
tibia raise ss ss50x20/4
chins x8/6
rope face pulls 60x10 80x10 90x10 100x10 110x10 120x10
chest supp machine row (pg) 120x8 135x8 150x8 165x8 180x8 195x8
dante seated low row 55x10 70x10 85x10 100x10
prone shrugs 45x8 90x8 135x8/2
hs shrugs 90x8 140x8 180x8/2
cable rear delt cross 25x8 30x8 35x8 40x8

done for the day. slow going slow moving through calves and i forgot my head phones. so it was a head down balls out session today. did get going really good once i hit the chins. got a great pump and strength was good and holding. no issues other than a tight and tender knee going on. it is more aggervated sitting than standing or walking around. the frog hacks and extensions did work on it for sure, even though it felt great yesterday. joints are damn dry and i should have been a little easier haha. all in all a really good fast session. i was also fighting a bit of an upset stomach early on, so that didnt help much getting going either. nothing major just a little gas going on haha

supp change
t3 increased to 75mcg


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
3/4 cup jasmine rice
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms