today

cardio/calves/abs/back/rear delt

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

machine toe press 150x20 160x20 170x20 180x20
machine crunches 20x15/4
trac machine pull downs 80x10 100x10 120x10 140x10 150x10 160x10
rope face pulls 70x10 80x10 90x10 100x10 110x10 120x10
prone shrugs 45x10 70x10 90x10 115x10 135x10 160x10
hs pro grip iso rows 45x10 90x10 115x10 135x10 160x10 180x10
bb shrugs 135x10 185x10 225x10 275x10
reverse pec deck fly 60x10 75x10 90x10 105x10 120x10/2

done for the day. outstanding day today. went in a little earlier than usual and surprisingly i got going right out of the gate. felt great and kept a hell of a good tempo going. strength and pump were really good and other than a little forearm splints and elbows a tad bit tender everything else felt great. really happy with the day. i am thinking it most likely came from the refeed yesterday topping off the tanks.


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