yesterday

cardio/abs/back

15min stepmill intervals 2-1
20 min incline treadmill

standing cable crunch 70x15 85x15/3
rack pulls 135x5 185x5 225x5 275x5 225x5/2
wide grip pulldown 85x10 100x10 120x10 140x10
hs iso row standing 45x10 70x10 90x10 135x10
low row med neutral grip 85x10 100x10 120x10 140x10
away facing neutral grip pulls 85x10 100x10 120x10 140x10
reverse hypers 50x10/4

done for the day. all in all getting blood moved around babying everything right now. primed for injury so i am being super cautious and super easy. still chasing and pushing the pump while trying to get some good work in. finally got everything clicking with food hydration and training. so now hopefully i will start to feel better and the water and pain on my joints will go away. i did almost consider going up to 315 on the pulls and i thought better of it because i was a little loose on the last rep of 275. did the couple more light sets of 225 since my partner hadnt topped out. my regular gym ac is busted so i went with my buddy to his facility for back. i did cardio in there since my tread is blocked by boxes right now and i went in right before 7am and it was already 92 in there. so it is def a test of mental toughness, even more so than my hot ass garage. have some good diet changes and adding cals back in slowly now. plan is not in place yet for this offseason or season for next year. i turned the reigns over to the coach to make the call. so i have no idea what's in store haha.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/2 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
75g avocado
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4
2 scoops whey iso
3 cups cotton candy cereal(or any kids cereal i want)
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms
1 bottle kumbucka