yesterday

cardio/back

35 min stepmill am fasted

hs iso row ts 45x10ts 70x10ts 90x10ts 115x10ts 70x(10s down to 1s each contraction)ts
hs iso pull down ts 45x10ts 70x10ts 90x10ts 115x10ts 45x(10s down to 1s each contraction)ts
hs iso low rows ts ts45x10 ts70x10 ts90x10 ts115x10 ts45x(10s down to 1s each contraction)ts
low row ts 85x10 100x10 120x10 140x(10s down to 1sec each contraction)ts
incline sup pulldowns x10/3ts x10(10s down to 1s each contraction)ts
incline db seal rows ts 25x10 ts35x10 ts45x10 ts55x10
banded rack pulls 135x4 185x4 225x2/8 green monster mini bands

done for the day. ran through with straight tri sets on everything today and then rolled into the long ass iso holds for a triset as well. this was brutal painful with one hell of a nasty pump. so much so even though i was focused on locking lats in on the rack pulls they were literally numb. that and they were rubbing my triceps with an over shoulder width grip. so not so much the heaviest day but still nasty. i missed weds due to having to travel for a funeral. since everything in that state was still locked down and the hotel wouldnt let me use the fitness room. i ended up having to do cardio by walking the mountain roads for 35 mins and the vast majority of it was up hill. now i have terrible shin splints haha. i kept a 4 and a half mile an hour pace and havent done that since i was on active duty. all in all a good day.



meal 1
2 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
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms