today

calves/back/cardio

leg press calf raise 275x8 295x8 315x8 335x8 355x8
reverse hypers x10/4
rumble roller x2
one arm machine row (ng) 80x8 100x8 120x8 140x8 160x8 180x8 200x8 170x18
machine tbar rows (pg) 135x8 150x8 165x8 180x8 195x8 205x8 165x17
machine pull overs 105x10 120x10 135x10 150x10
wide grip pull downs 85x10 100x10 120x10 140x10
20 min stepmill intervals 2-1

done for the day. same theme today with elbow. strength is really really good but not topping it out for protection. excellent pump and low back and hip are actually no issue at all. hitting the home stretch now so a few more weeks until firing up the season. so after this puppy is good going to get after it real hard. try to get those few improvements 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