today

cardio/calves/chest/delts

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

seated calf raise ss 50x20ss 75x20ss 100x20ss 125x20ss
tibia raise ss ss50x20 ss60x20/3
machine press 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8 amrap110x34
incline machine press 150x8 165x8 180x8 195x8 215x8 amrap120x31
hs decline press 45x8 70x8 90x8 115x8 135x8 amrap70x26
machine shoulder press 80x8 90x8 100x8 110x8 120x8 140x8 amrap 90x28
bb lats 20x8 30x8/3
reverse pec deck fly 60x20 75x20 90x20/2

done for the day. way earlier in the gym today with the mrs. so pace was break neck fast and back to back. still strong and great pump even with the tempo we kept. so i am really surprised at that. no where near as high on weight as i can get with rest pause work that i had been doing but the amraps i believe and the total volume is working to keep me nice and full. elbows and knees still a bit angry but that's expected. not hurt and cruising is the name of the game right now. tightening up and finishing strong. good day in the books and should have a nice little refeed again tomorrow.



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