yesterday

cardio/chest/delts

20 min stepmill intervals 1-1

decline db press 25x10 35x10 45x10 55x10 65x10 75x10 85x10
pro decline db fly 20x10 25x10 30x10 35x10 40x10 45x10
flat db hex press 25x10 35x10 45x10 55x10 60x10 65x10 70x10
pro flat db fly 20x10 25x10/2 30x10/2 35x10 40x10
db lats 15x10 20x10 25x10 30x10
reverse pec deck fly 45x10 60x10 75x10 90x10 105x10 120x10
machine press ds 100x10 120x10 140x10 160x10

done for the day. went in solo today since i didnt hear from my partner. so a little different approach to training with quick straight sets. pretty strong on the decline work but had to pull up short because i was afraid i would either slide off the back of the bench or not be able to get back up with db extended. so i went as heavy as i could with 3sec hard contractions up to failure. so still surprisingly strong considering. got an unreal pump going as well but elbows did get a tad little bit beat up. i think i was locking them out and not catching it early on so that's where the irritation was coming from. all in all a good session. back and hip were pissed as all hell when i got up this am also. so still hitting the rumble and other things. had upper gi done also and from what he says i have severe acid reflux and indigestion issues going on and most likely that's where the nasty chest pain is coming from. funny thing is i really dont get nasty heart burn like i did years ago where i couldnt sleep flat to save my life. no clue on that one. i do have one more cardiac test to be done with a ct scan with contrast that does 3d imaging of the heart and coronary arteries just to rule out that nothing is hiding in there. other than being cathed and them going into my actual heart that is the last cardio test left to do. cool thing i guess about that is the doc said that i was at little to no risk of stroke or cardiac event but just to be 100% sure. last 8 months i have been like a guinea pig with all this testing haha.


meal 1
2 whole eggs
4oz sirloin
1 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms