yesterday

abs/back/cardio

banded ab wheel x10/4 (contractions are still insane)
db row both legs back 40x10 50x10 60x10 70x10 80x10 90x10
incline db seal rows 25x10 35x10 40x10 45x10 50x10 55x10
oa sup pulldowns ss 35x10ss 42.5x10ss 50x10ss 60x10ss 70x10ss
pg machine rows ss 135x10 ss150x10 ss165x10 ss180x10 195x10ss 205x10
machine pullovers ss 105x10ss 120x10ss 135x10ss 150x10ss
hypers ss x10/4
hs dante stretch pulldowns 45x8 70x8 90x8 100x8
20 min stepmill lss

done for the day. did one of my weekly cardio sessions for the week yesterday and hit intervals. going to do 2 interval session and 2 fast paced steady state sessions. so that's the plan. well i went in all motivated and ready to do work and bam packed to the gills during off hours which pissed me off and ruined my plan big time. so i changed it up and got after it. actually had a good strong session and felt pretty damn good even though it pissed me off royally. other than elbows being very angry today everything else fired and felt great. i will say an all in all good day.


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