today

cardio/calves/chest/delts

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

seated calf raise ss 50x8ss 75x8ss 100x8ss 125x8ss
tibia raise ss ss50x20 ss60x20/3
machine incline press RP 120x20 135x15 150x12 195x4 RP280x11rp x5
machine press rp 150x15 160x15 170x15 180x12
hs decline press 45x15 70x15 90x15 115x10
machine shoulder press rp 80x15 90x15 100x15 110x15
reverse pec deck 75x10 90x10 105x10 120x10
machine lats 60x8 80x8 100x8 120x8

done for the day. no issues getting going today and felt good and strong. got an awesome pump but had issues right out of the gate with shoulders pecs and elbows. everything tightened up something fierce and nasty. so i had to change out my plan for heavy rest pause stuff and go with more high end reps and be very very easy. the pump and tightness was so bad that it was pinching a nerve in both shoulders and shooting down my arms. so yeah tightness is an understatement and it was on both sides. elbows were not happy at all either haha. all good though adapt and over come again today and maybe i will have to throttle back a little bit on the heavier ended stuff for the rest of prep. i play it more by feel but i think maybe the winny halo and low estro are starting have more drying and tightening affect way early. all good though still getting outstanding training in regardless of not breaking any records. well my reps did go up on the incline but that's the point i had to shut the heavy work down for safety. great session



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