weds

cardio/abs/back

45 min step mill am fasted

ab wheel x15/4
standing cable crunch w/vac 55x15 70x15/3
wide grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10(nasty sloppy)
low row (medium grip) 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x10-9-8-7 down to 1
t bar row 45x10 90x10 135x10 180x10 ds175x5ds 150x5ds 125x5ds 100x5ds 75x5ds 50x5ds 25x5
Giant Set 1
hs dante pull down 45x10gs
machine row pg gs 150x10gs
machine pull over gs 120x10gs
facing in trac mach pull down pg 100x10gs
normal trac mach pull down ng 100x10
Giant Set 2
hs dante pull down gs 90x10gs
machine row pg 180x10gs
machine pull overs 120x10gs
facing in trac mach pull down pg 120x10
normal trac mach pull down ng 120x10

done for the day. training partner was dragging today and i needed to be in the gym earlier in the day. so i couldnt wait any longer and went with my son to my normal gym. well it was closed for cleaning when we got there, so that crunched my time down even more. then add in the huge crowd that showed up when it opened back up. so needless to say the workout was not what i intended but still a pretty good session. didnt get as many angles or movements but still pretty good. strength is down a tad bit but pump was excellent. anxious to see how sore i get from the different stim from different machines.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
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