Tweettoday

cardio/abs/back

30 min incline treadmill am fasted
dante vacuum 5sets 15sec

1.5 crunches 70x20 80x24
pro grip machine rows 120x15 135x12 150x10 165x8 180x8 195x8
rack chins x10/6
hs dante pull downs 45x15 90x12 115x4 rp 135x10rp x6
rack pulls 135x6 225x6/4
mag close grip pull downs 85x10 100x10 120x10 140x10
hypers x15/4

done for the day. new week and back to the grind. not as hard getting going today but still a little tired and a tad bit beat up. hips and low back are extra tight and angry. legs are finally almost 100%. other than that felt pretty strong and of course got an excellent pump as i try to push out all the glycogen and fill the muscle up to the max. i did have a little issue with the pulls today. when i moved up to 225 it felt kind of iffy. so i just stayed there and didnt push up heavier. i just slowed down the pulls and squeezed hard for super slow reps and negatives. it did loosen up after 2 sets but i still am not risking getting hurt this close to show time. all in all a really good session. happy with how it went.


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