Tweettoday

cardio/abs/back/cardio

45 min stepmill am fasted
45 min stepmill pm

standing cable crunch w/vac 55x15 70x15/3
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 100x10 85x10
sup grip low rows 40x10 55x10 70x10 85x10 100x10 120x10 140x10
incline pro grip pull down ss 42.5x10ss 50x10ss 57.5x10ss 65x10ss
incline sup grip pull downs ss 42.5x10 ss50x10 ss57x5x10 ss65x10
posing round

done for the day. nothing crazy or fancy at all today and feeling the pain. push as much blood in as safely possible with no low back stress was the key on the agenda. got a pretty good pump going and maintained it pretty well. all contractions i tried to hold for at least 3 seconds and man the burn was nasty. same thing on the posing rounds. about 10-15 sec holds on all poses. ran down pretty bad today but their is light at the end of the tunnel and looking nasty. ready for more dragging ass again tomorrow.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3(pre)
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
1 cup broc
meal 6
6oz turkey
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms