today

cardio/abs/back

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

machine crunches x15/4
ind handle sup low rows 30x8 40x8 50x8 60x8 70x8
sup mag grip pull downs 85x8 100x8 120x8 140x8 160x8 180x8
one arm supp pull downs 30x8 40x8 50x8 60x8/2
hs iso row 45x8 90x8 135x8 ds180x8ds 135x8ds 80x8ds 45x8
stand dante low row 55x8 70x8/3
hypers x15/4

done for the day. irritating session today since the gym was slam house packed full of huge groups of morons. had to adapt a bit on what i had planned out. pretty good session and since i was extra irritated it didnt take long for me to get going good today. actually surprisingly strong and unreal pump with a great pace other than the couple times of waiting. legs are still a tad bit tender but not to bad and no other issues at all. elbows were good to go today. so closing out another extra successful week. and it's free meal day.


free meal 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
free meal
bbq brisket w/ jalepeno sausages
baked beans/ mac and cheese
slice of pie/tiny piece of bday cake