suday

calves/chest/cardio

dante vacuum 5set 15sec

machine calf raise 255x12 275x12 295x12 315x12
machine chest press rp 80x8 90x8 100x8 120x8 140x8 160x8 180x8 200x8 ds220x8ds 190x8ds 160x8
incline machine press rp 195x5 225x5 255x5 270x10 180x12
incline db hex press 45x12 55x12 55x10/2
incline pro grip fly 25x15/3
cable cross x15/3
15 min stepmill intervals 2-1

done for the day. got the go ahead to get back at it again. not going to be squatting or hitting heavy regular bench for a while just to make sure to let joints heal all the way. good session today with no issues other than of course my elbows were asking wtf are you doing haha. not really painful but they def could tell the switch in gears. foods being added in and pumps are really good. time to hit the grind and start the improvements process.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1/2 cup oats
1 orange
meal 2
8oz turkey
1 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
1 orange
meal 5
8oz chicken
1 cup jasmine rice
1 banana
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