yesterday

cardio/calves/back/abs

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

leg press calf raise 275x8 295x9 315x8 335x8
one arm sup pull downs 35x8 40x8 50x8 60x8 70x8 80x8 amrap 40x37
one arm machine row 100x8 120x8 140x8 160x8 180x8 amrap 110x34
neutral grip trac machine pull down 80x8 100x8 120x8 140x8 160x8 180x8 amrap 110x25
rope pull overs 6sets of 10 (no clue on weight, stack not marked)
stand dante low row 25x10 40x10 55x10 70x10 85x10/2
hypers ss x15/6ss
machine crunch ss ss x15/6

done for the day. great session tons of volume and really good pace. got in nice and early again this am since the mrs didnt have to work and trained with a buddy. wife and son had to make up legs so buddy and i went back to back for the duration to push tempo. so of course pump and condition work were on point. since i cant push up to awful heavy it clicked on me to get to a point were i am about 1-2 reps away from failing with perfect form and then toss in an amrap set in the end. no crazy stupid stress on the joints get some good stimulation but not lose any size and fullness with this approach. at least that's what sounds good in my mind. so keeping a good intensity technique in that doesnt put to much stress on everything risking injury. also still got another free meal and went to the beach for a few hours yesterday and got sun burned. so today and tomorrow will be a bit uncomfortable. finished out the week good and strong. another good week in the books with 2 more to go.

free meal 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
cheat meal
4 slices meat pizza
6 wings
giant cinnamon bun