yesterday

cardio/abs/back

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

hanging leg raise x15/4
chest supp machine rows rp 105x8 120x8 135x8 150x8 165x8 180x8 195x8 amrap 120x38
hs iso pull downs 45x8 70x8 90x8 115x8 amrap 70x29
trac machine pg pull downs 80x8 100x8 120x8 140x8 160x8 180x8 amrap 110x24
dante low rows 40x8 55x8 70x8 85x8 100x8 120x8
machine pull overs 90x8 105x8 120x8 135x8 150x8
machine low back extensions 150x20 165x20 180x20 195x20

done for the day. little slow start going in today because i trained a little later. so that in itself threw me off. got warm pretty quick and pushed some pretty good weight and finished off each set with amraps for added intensity. low back a little beat up and tight from cardio which is completely normal at this point. so i opted for a little change with the low back machine. no more deads or any movements that may put low back in a bad position. getting closer and feeling pretty damn good over all


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