yesteray

abs/delts/cardio

dante vacuum 5set 15sec

dante 3/4 crunch 50x25 80x25
cage press 95x10 115x8 135x8 145x8 165x8 185x8 115x15
one arm db press 25x12 35x12 45x12 55x12
rear delt cable cross 20x30 25x25 30x20 35x15
cable side lats 15x12 20x12 25x12
15 min step mill intervals 2-1
10 min eliptical

done for the day. so this block of the off season is split up with individual muscle groups daily. so a change of pace for sure and should be able to get some pretty good numbers on my presses going up. pretty quick session today with no issues at all. feeling good and full with excellent strength and pumps.


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