yesterday

cardio/abs/calves/back

25 min incline treadmill am fasted
dante vacuum 6sets 15sec

machine toe press 150x20 160x20 170x20 180x20
machine crunch x15/4
SUPER SET INSANITY
one arm machine row (ng) 80x8ss 100x8ss 120x8ss 140x8ss 150x8ss 160x8ss
tac machine pull downs (ng) ss 80x8 ss100x8 ss120x8 ss140x8 ss150x8 ss160x8
ind handle low row (sg) ss 30x8ss 40x8ss 50x8ss 60x8/3ss
ind handle sup grip pull downs ss ss30x8 ss40x8 ss50x8 ss60x8/3
stand dante low row ss 40x8ss 55x8ss 70x8ss 85x8ss 70x8/2ss
cable pull overs ss ss80x8 ss100x8 ss120x8 ss140x8 ss150x8/2
hypers ss x10/4/ss
reverse hypers ss ss x10/4

done for the day. nasty pace on these today and went with a super set intensity tech just to switch it up a bit. no issues at all on this session and excellent strength and pump. kept the reps a tad bit on the lower end since i was super setting to keep from hammering the arms even more. back filled up with blood while warming up and didnt lose the pump for the duration and beyond. crazy because tanks were completely depleted going in. damn happy with the week of training and the final week of training starts today. so no rest or breaks for this guy. had my final free meal of the prep which should fuel me nicely for the final training days going into the show. idk if i noted it or not but sodium increase this past weds and water will increase today. drying out supplements go in with meals on monday. i will note that when it goes in.

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
free meal
blooming onion
blooming burger
steakhouse mac and cheese
caramel skillet cookie
i had not been to outback in a long ass time and that's what the mrs wanted for her cheat as well. i wont be going back to the one in my city again, we will go to one of the surrounding cities if we want it again. food other than the mac and cheese was absolutely garbage and under cooked service was slow as shit and it is bad when a cookie is not crispy and underwhelming when you havent had a treat in a week. that says a lot. hell the meal took almost an hour and a half. so to say i was both pissed about service and quality is an under statement. poor waitress was busing tables and pretty much doing 3 people's jobs so i didnt let loose on her since it wasnt her fault. rant over but i did get my cal plus up for the weekend.