Tweettoday

calves/back/cardio

leg press calf raise 295x10 315x10 335x10 355x10
one arm sup pull downs 35x10 42.5x10 50x10 60x10 70x10 80x10 42.5x24
neutral grip db seal row 40x10 50x10 60x10 65x10 70x10 45x18
wide grip pull downs 85x10 100x10 120x10 140x10 85x22
pro grip hs iso row 45x12 90x12 135x12 180x12 225x12 90x27
db shrugs 70x10 90x10 110x10 130x10
hypers x15/4
20 min step mill intervals 2-1

done for the day. stupid packed today so a much longer session than it should have been. seemed like every dork and weirdo in the city showed up today and i actually went in late. also had to swap out ssb good mornings for hypers because all the racks were taken. still a good strong session with a really good pump. didnt lose any strength today and still climbing with numbers with perfect form. other than being ill tempered it ended up being a really good session.


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

Tweetyesterday

calves/delts/cardio

seated calf raise 45x20 90x20 115x20 140x20
tibia raise 50x20/4
seated db press 25x15 40x15 55x12 65x12 75x12 80x10 40x31
db lats 20x15 25x15/3
machine press 100x6 120x6 140x6 160x6 180x6 210x6 225x6
reverse pec deck fly 75x15 90x15 105x15 95x15
20 min step mill intervals 2-1

done for the day. another good one in the books. nice and smooth with no issues at all. a tad bit of gut issues going in but they calmed down about 5 minutes in. dont have a clue what's aggervating my guts because nothing changed, other than the nasty snot drain. officially sick also haha, yay. so i did lose a little bit off my numbers today unfortunately. so i didnt push it to far. cardio is also a rough one breathing fire. firing up nyquil tonight hopefully i can get it knocked out quick.


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

Tweettoday

abs/back/cardio

vacuums ss 4 rounds 15sec ss
machine leg raise ss ss30x15 ss40x15 ss50x15 ss60x15
rope pullovers 30x10 35x10 42.5x10 50x10 57x5x10 65x10
pro grip db seal rows 40x10 45x10 50x10 55x10 60x10 65x10
wg pull downs 100x8 120x8 140x8 160x8 180x8
pro grip machine rows 135x12 150x12 165x12 180x12
20 min step mill steady state

done for the day. same theme pretty much as yesterday. a little difficult to breath with the fire but still got the work in. did loose a little strength again today but i of course was feeling run down a bit going in. so no pushing the envelope at all. move some weight break a good sweat and get a good pump and get out. going to be interesting with heavy legs tomorrow. nyquill is in.


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