Tweettoday

cardio/abs/arms

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

.5 machine crunches 70x30 80x44
cable press downs 80x20 100x20 110x20 120x20 130x20 140x20
close grip bench rp 135x15 185x12 225x4 rp235x9rp x3rp x3rp x1
skullies rp 80x15 110x12 100x4 rp110x11rp x5 (dicked the dog on this one and grabbed the wrong bb)
seated one arm machine curls 20x20 30x15 40x12 50x10 60x8 70x8
machine preachers 40x8 50x8 60x8 70x8 80x8
thumb over db hammers 20x15 25x12 30x10 35x8

done for the day. slow starter again but had a partner show up. so the pace and intensity cranked up right away. great pace, really good strength and improvements. the pump was intense and lasted for about 2 hours post workout. i did mess up on the skullies and grabbed the wrong bb so my jump was off and then back down and then back up. eh, i will get it better next week. one more session this week and if it goes like today another excellent week will wrap up nicely. looking and feeling great but starving like marvin

add ins
50mg win
50mg prov



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