yesterday

cardio/abs/back

30 min stepmill lss

banded ab wheel x10/4
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x10(forced stretch)
kb bent rows pg 6sets 10 (no clue on weights but got pretty heavy)
hs low row 45x10 70x10 90x10 115x10 135x10 45x10(forced stretch)
hs pull down(forced stretch) 45x10 70x10 90x10 115x10 135x10
incline cable row 20x10 25x10 30x10 35x10

done for the day. pretty good smooth session today with no issues at all. well shoulder and neck/trap were a little aggervated from sleeping funky last night. didnt really impact training but i damn sure wasnt doing any shrugs today. funny it got worse after cardio but better after training. felt pretty good over all and strong. got a good pump going and stretched everything out. all in all a good session.


meal 1
2 whole eggs
4oz sirloin
1.5 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
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

daily supp additions
75 tne
30 halo
50 drol