TweetHope you're feelin better this a.m.

TweetSun

calves/chest

reverse hypers x10/4
leg press calf raise 335x10x10 355x10x10 375x10x10 395x10x10/2
flat db press 25x15 40x15 55x15 60x8 65x8 70x8 75x8 80x8 85x8 95x8 105x8 70x23
incline machine press rp 225x5 240x5 255x5 280x11x5 165x24
hs decline press 45x8 70x8 90x8 135x8 150x7 90x21
machine flys 105x12 120x12 135x12/2
db 6 ways 10x10/3

done for the day. elbow is still absolutely wrecked. using my elbow band and the equiblock cream which helps. it really isnt to bad during chest training but back shoulders and triceps are brutal painful. i did a bunch of pressdowns today prior to starting chest work. helped out a bit but i still didint go ham on it at all. did lose a little strength today also but felt pretty good.


meal 1
3 whole eggs
4oz sirloin
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
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

TweetMonday

abs/back/cardio

reverse hypers x10/4
ab wheel x15/4
stand curry pd neutral grip 4 sets
seat curry pd neutral grip 4 sets
wide grip curry pull downs pro grip 4 sets
machine tbar rows pro grip 195x8 210x8 225x8 240x8 255x8 150x33
one arm machine row neutral grip 120x8 140x8 160x8 180x8 200x8 260x8 160x27
db pullovers 45x10 50x10 55x10
20 min step mill intervals 2-1

done for the day. yep elbow doesnt feel good at all on back day. screaming painful. i did give some new stuff a try for lower lats that i picked up from brandon curry working and prefatiguing the lower lat. idk if i like it or not just yet because the elbows prevented me from being able to get to heavy at all on the motions. still able to get some good weight going on the other movements though and finished up strong. now when it rains it pours, since it wants to be in the 80s the pollen count is through the roof, so on top of my lovely allergies i have a nasty sinus and upper resp infection. not corona though, i dont drink, so i am good haha.


meal 1
3 whole eggs
4oz sirloin
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
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

Tweetyesterday

calves/delts/cardio

reverse hypers x10/4
strap pressdowns 40-80x20
single arm pressdowns 20x20 25x20 30x20
seated calf raise 45x8 90x8 135x8 180x8 225x8
machine shoulder press 60x8 70x8 80x8 90x8 100x8 110x8 120x8 130x8 140x8 150x8 160x8 110x27
spider crawls x3/4
machine lats w/forced negs 40x10 50x10 60x10 70x10x10p(10sec iso)
rope front raise ts 30x15ts 35x15ts 40x15ts
band pull aparts ts x15/3ts
band lat iso hold ts ts x10s/3
20 min step mill intervals 2-1

done for the day. elbow yep not liking these presses at all, had to lose a ton of weight and go straight up volume. still keeping it moving so it doesnt make it worse and i dont loose a shit load. sickness isnt helping any either, no cpap and i am having to way slow down my intervals. not losing them entirely but i damn sure cant push the pace anywhere close to the pace i normally do. put flonaise and some other meds in to help speed up the removal of this garbage.



meal 1
3 whole eggs
4oz sirloin
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
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms