today

abs/chest/cardio

vacuums ss 4sets 15sec ss
machine leg raise ss ss20x15 ss30x15/3
incline db press 25x20 40x20 70x10 85x10 100x10 110x10
incline machine press 225x6 240x6 255x6 270x6 285x6 295x6
one arm hs incline press 45x10 90x10 100x10 110x10
hs flat press 45x4 90x4 ds135x8ds 90x8ds 45x8
machine flys 90x15 105x15 120x15
20 min stepmill intervals 2-1

done for the day. solo session and even though i chatted a little to long when i got in, i still moved up in numbers. i was actually dragging ass a bit since i was out a little later than normal. well a fuck load later, so that drove me down a tad little bit. once i got going and talked myself out of not taking the day off haha it was on. strength and pumps were spot on. did tweak the bicep a tad little bit and now it's a little angry but other than that everything else is actually awesome. i do try to talk myself out of cardio pretty much every day but i am getting it done for my target sessions. still hate it though.


meal 1
3 whole eggs
1 cup egg whites
2 cups spinach
1 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
2 scoop hbccd
10g creatine
10g eaa
meal 4
2 scoops whey iso
4 cups captain crunch cereal
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
60g granola
30g almonds
150g berries
meal 7
8oz sirloin
8oz purple potatoes
30g avocado oil
onions and mushrooms