Tweettoday

cardio/calves/back/rear delts

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

machine toe press 150x8 170x8 190x8 210x8
chins x10/6
hs iso row(PG)constant tension 45x10/2 70x10/2 90x10/2
prone shrugs 45x12 70x12 90x12 115x12 135x12/2
db shrugs 60x10 70x10 80x10 100x10
cable face pull 80x10 90x10 100x10 110x10 120x10 140x10
rear delt rows 95x8/6

done for the day. rolled solo today so it was slow going getting motivated but after a few good sets i got cranking. i actually got the pace going a little to fast i believe haha. got an excellent pump really focused on the tension and contractions. strength was also really good today. bad bicep wasnt an issue today at all but the other was hinting at cramping haha. no issues with either one though, just little heads up letting me know i am dry and not to mess around. all in all another great day in the books.


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