today

abs/back/cardio

banded ab wheel x10/4
ind handle sup low rows 27.5x10 35x10 42.5x10 50x10 60x10 70x10
oa sup pull downs w/stretch 27x5x10 35x10 42.5x10 50x10 60x10 70x10 (held last stretch for 20sec)
chest supp machine rows 135x10 150x10 165x10 180x10 195x10 120x10(held the stretch on each rep for 5sec on last set)
machine pull overs 105x10 120x10 135x10 150x10
hs dante pull downs w/stretches 45x10 70x10 90x10 115x10(10sec stretch on last rep)
ng trac machine pull downs 100x10 110x10 120x10 130x10 140x10
hs machine shrugs 90x10 140x10 180x10 230x10
15min stepmill intervals 1-1
5min stepmill steady state

done for the day. up the session just a tad bit and added a band to the ab rollouts. damn if it def didnt make the contraction crazy hard and burn like hell. gym was pretty slammed up because of the holiday so i didnt really add in any new movements but did increase volume and weight a bit. felt pretty good going in and got a pretty damn good pump going. the loaded stretches are still pretty damn painful but it loads the lats and such full of so much more blood. we made a little change to the cardio going to 1min slow and 1 min sprint tempo because my heart rate isnt getting up hardly at all with the 2-1 or during steady state. so i am not burning hardly any cals. was huffing and puffing pretty good on these today peak heart rate was 154 and average was 138. it will prob be back in the 120s again within a week or so at most. did my cardio only on saturday and a impossible waffle challenge that i failed at miserably. we have a bad asses coffee shop that makes a hybrid yeast waffle that is off the hook but not very big. well a buddy of mine told me they had added a challenge. i hadnt been in there in quite a while and had no idea that someone had bought them out and changed the size and recipe on the waffles. so they were both bigger than what i thought and much denser but still tasty. so the challenge was a full bottle of sparkling mineral water a large iced or hot coffee of choice and 26 of their waffles in 40 mins. the waffles alone weigh in at 6lbs. with my epic failure i only managed 15 of them in about 15 mins but when they got in my stomach they expanded like a mother fucker. so i had to gracefully tap out. needless to say for the first time in a long time i was not hungry until about 7pm because they had blown up so much in my stomach. i have beaten a number of challenges that were just as massive but damn that was a huge let down they blew up like that.


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
Saturday Cheat Meal
15 Waffles
Big Boss burger with rib meat cheddar jalepno sausage brisket cheese and burger
large fries