yesterday

cardio/abs/back

35min step mill am fasted

standing cable crunch w/vac 55x15 70x15 85x15/2
wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10(started to get sloppy so shut it down)
low rows 85x10 100x10 120x10 140x10 160x10 180x10 100x10s/9s/8s/7s all the way down to 1
GIANT SET
pg hs pull downs 45x10gs 70x10gs 90x10/2gs
sg bent rows gs 135x10gs 155x10/3gs
incline db seal rows gs 35x10gs 40x10gs 45x10gs 50x10gs
ng hs iso row 90x10/4gs
machine pullovers gs 120x10/4gs
bent rows gs gs135x10 gs155x10/3

done for the day. actually a pretty good day in today but got irritated and shut it down early. i went to my normal gym where i train when i dont have a buddy and their was only maybe 5 or so people in there. so giant sets started off good but even though people saw me and what i was doing they kept taking my shit. i wasnt moving slow or wasting time either. anyway i was going to tack on another movement or two and then do another different round of giant sets but it was a no bueno. to pissed off and frustrated and it started to get crowded. that's the cool thing about my buddies facility. the members there are considerate and if they want to jump in they ask, they dont just take it. anyway still got a hell of a pump and my whole back is tore up today. so i did get some damn good work in. going to take an unsched day off to do some realty work for a friend. so no training thursday other than cardio.


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