Tweettoday

cardio/abs/arms

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

hanging knee ups x15/4
rope press downs x10/4 (warmups)
db curls 20x10 25x10 30x10 35x10(warmups)
giant sets (6 rounds total)
rope push downs 6 sets 8 reps gs
pro db kickbacks 20x8 25x8/5gs
bench dips x8/6gs
standing bb curls 60x8 70x8 80x8/3gs
db hammers curls gs 25x8gs 30x8gs 35x8/3gs
rope curls 6sets 8 reps

done for the day. went and trained with my buddy at his facility again today. so no clue on some of the weights just went 3/4 down the stack and add a plate each set. super fast paced and painful pump session. strength held out really well even with the tempo. we were moving smoking fast too. i may have went a little to hard and heavy though and aggervated my elbows a tad bit. they are kind of iffy right now and i will def know for sure tomorrow. at least no pressing tomorrow and sunday is off to heal. oh and monday also no pushing. all in all a great day with one more to go to finish out another great progressive week.


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