yesterday

cardio/abs/delts

35min stepmill am fasted

ab wheel x10/4
bb shoulder press 95x8 115x8 135x8 155x8 175x8 195x8
calf mach shoulder press 85x4 100x4 115x4 rp130x8x5x3
reverse peck deck fly 70x25 80x20 90x15 100x12
db lats ss 25x10ss 30x10ss 35x10/2ss
band lat raise ss x10/4

done for the day. they finally lifted the mask rule on base by me so now i am able to go in and do some step mill cardio when i want to. so i added that in as a little change up. may do it 2-4x per week going forward. i thought and feel like my cardio is pretty damn good till i got on that stupid thing after not being on one in quite some time. huffing and puffing and it kicked my ass. training session went pretty well, elbow wasnt to much of a handicap today but still felt it. nowhere near as painful as last week though. got a good tempo going and an excellent pump. pretty good day in the books.


meal 1
3 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
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
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
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