today

cardio/arms/calves

15min stepmill intervals 2-1
15min stepmill lss

rope press downs ss 6sets 10
rope curls ss 6sets 10
ind handle reverse press downs ss 6sets 10
ez bar cable curls ss 6sets 10
assist machine press downs ss 5 sets 10
hs preacher curls ss 4 sets of 10 ds x5 x10 x15 x20
hack squat calf raise 45x10 90x10 135x10 180x10

done for the day. as always my least favorite day of the week. pump was insane and extra painful. decided to ramp it up just a little and bust out some super sets for more blood and just a touch of intensity. i am starting to creep up close to failure but shutting it down when i get just short of total failure. achiles(sp) tendon got a little bit irritated on the calf raises so i shut those down early. could have been my shoes pinching in on it because it stopped hurting after i took my shoes off. try different ones on next calf session. all in all a good day with no other real issues to note. cardio only over the weekend and a good cheat tomorrow. so i am stoked for the weekend. i see cinnamon buns in my future with maybe some buffalo wings. idk havent made the call just yet.


meal 1
2 whole eggs
4oz sirloin
1 cup jasmine rice
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
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
2 cups egg whites
8oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms