today

calves/chest/delts/cardio

seated calf raise 50x10 75x10 100x10/2 (have to be very easy here)
flat db hex press 25x10 35x10 45x10 55x10 60x10 65x10
db lats 15x10 20x10 25x10 30x10/3
incline db hex press 25x10 35x10 45x10 55x10 60x10 65x10
reverse pec deck fly 60x10 70x10 80x10 90x10 100x10 110x10
rope press downs 25x10 30x10 35x10 42.5x10 50x10 57x5x10
30 min stepmill
10 min incline treadmill

done for the day. nice simple and to the point today. we are going to be putting a lot of focus on the hex press and a couple other movements this year, so i went ahead and fired some up today. just to pump and get some good blood in and see how my strength was. not to bad and i tried to stay away from getting close to failure but i got pretty close haha. slowly adding volume in and getting heavier. i will most likely do a really big jump on both weight and volume next week depending on how i feel. the calves were a nice challenge and were shaking like crazy for about 30 mins. have to be real easy ramping those back up because i wont be able to walk. everything feels actually surprisingly good right now and i am not having any issues to note. sleep is still a bit dicked up but not bad. i also swapped out one of my rice meals with oats for the added fiber this week leading into my bloods. just to help clean everything out better.


meal 1
2 whole eggs
4oz sirloin
3/4 cup jasmine rice
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
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/4 cup cream of rice
meal 5
8oz chicken
6oz red potatoes
1 cup broc
meal 6
6oz turkey
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms