today

cardio/arms

21 min stepmill intervals 2-1
9 min stepmill steady state

press downs ss 5sets x10/5 did a 60rep drop set starting with the heaviest weight down for 60reps total
rope extensions against the bar ss 5sets x10/5 6 set was drop set same as above
hs preachers ss 25x10ss 35x10ss 45x10ss 55x10ss
hammer bar preachers ss 40x10/5
db tate extensions ss 20x10ss 25x10ss 30x10ss 35x10ss
db skullies ss ss20x10 ss25x10 ss30x10 ss35x10
cable curls ss 4sets of 10ss
cable hammers ss 4sets of 10

done for the day. knocked cardio out early am fasted not by design but by choice and sched. still pumped the legs up a little bit empty though haha. glutes are sore as hell but legs arent to bad just a little tight. got in a quick nasty pump session today and it will probably be the last easy non failure session most likely. idk yet but should find out tomorrow. one hell of a nasty pump today for sure and some ok weights. moving up nicely with strength even though still being easy and not pushing it but still moving up nonetheless. havent made the call yet if we will train over the weekend on sunday just yet. it was a huge pain in the ass this past weekend, so idk i will make the call on sunday. strongman buddy is in town for work and he isnt training until late in the evening during the week and me and my other training partner arent doing those hours. to much food in at that point and way to uncomfortable and inconvient to do. we will see and i will update the log if so. if not it will be cardio and maybe some calves and abs.


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