today

calves/delts/cardio

seated calf raise ss 45x20ss 90x20/3ss
tibia raise ss 50x20/4
reverse hypers x10/4
rumble roller work x2
hs shoulder press 45x8 90x8 115x8 135x6ds 90x4 75x21
reverse pec deck fly 75x15 90x15 105x15 120x15 75x15
machine lats 70x12 90x12 110x12 ds130x12ds 100x12ds 70x12
20 min stepmill intervals 2-1

done for the day. started off the day with graston work and immediately went in to train. so a tad bit of a head ache and a little bit dehydrated as well. everything felt pretty good other than calves being a little sore from the work. strength climbed up a little bit but i did miss my last set of presses and had to drop back down. got some good recovery work and gym work done today and everything ran smooth. may be starting to kick the crude sickness finally also.


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