today

cardio/calves/abs/back

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

seated calf raise 50x8 75x8 100x8 125x8
machine crunch x15/4
one arm supp pull downs 30x12 40x12 50x12 60x12/3
one arm machine row(ng) 80x12 100x12 120x12 140x12 160x12/2
chins x10/4
rope face pulls 80x12 90x12 100x12 110x12 120x12/2
cable pull overs 80x12 90x12 100x12 110x12 120x12/2

done for the day. not to bad of a session today. just pumping everything up a bit and moving some blood around. strength was pretty good and got a pretty good pace going. had to pull it back a little bit even though i was dragging when i first got in. hard to ease up when i know i can move more weight but at this point we arent building so safety is the key. today was my final day of cardio for this prep until my recovery on sunday. so that's a happy moment full of motivation for me. carb load also started today. so that's another good one as well. woke up today a little flat but much drier so tomorrow should be even better and tighter. all in all a good day.


supps
1 b complex every meal
1 vit c every meal


start carb load


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
meal 2
8oz turkey
2 english muffins
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
2 english muffins
1 cup broc
meal 6
8oz turkey
3/4 cup jasmine rice
2 english muffins
9 asparagus spears
1 bottle kumbucha
meal 7
2 cups egg whites
onions and mushrooms

water
2 and a half gals