today

cardio/abs/back

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

rope crunches 60x20 70x20 85x15/2
mag grip low rows 85x8 100x8 120x8 140x8 160x8 180x8
swiss bar pull downs 100x8/2 120x8/2 140x8/2
dante bent row 90x8 140x8 190x8/4
deads 135x8 185x8 235x8 295x8 345x8
seated dante low rows 55x10 70x10 85x10 100x10 120x10/2

done for the day. super super slow getting going today. just straight up dragging ass. so warming up took a little bit to get going but once i did it was pedal to the metal. i think i drag when i know i am a little pressed for time sometimes but i got the pace going nicely. got a sick pump and actually moved some really good weight around. even though i was dragging i am def happy with the session. overall a really good strong day. knees and hips are a little beat up now from the deads haha. i had to push it a little bit.


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