yesterday

cardio/abs/back

30min stepmill lss

standing cable crunch w/vac 70x15/4
mag wide grip pull downs 85x10 100x10 120x10 140x10 160x10 180x10 200x10 220x10 160x15(forced stretch)
hs iso low row 45x10 70x10 90x10 115x10 135x10 70x10(forced stretch)
Giant Set 1
sup grip pulldowns 140x10gs
sup grip bent rows 135x10gs
incline db seal row 50x10gs
low row 200x10gs
tbar row 135x10gs
bent row dead stop 135x10
Giant Set 2
t bar row ds 180x10ds 135x10ds 90x10ds 45x10gs
bent row dead stop 135x10gs
low row 200x10gs
incline db seal row 50x10gs
sup grip bent row 135x10gs
Mag wide grip pulldowns 140x10gs

done for the day. sched got all dicked up today so had to get in way earlier than usual and jam my two meals prior way closer together than i like to. so training on a way fuller gut was not fun at all and i was fighting back keeping it down. not to mention a little on the dehydrated side. had the hvac people coming out to work on the ac so since i had a 4 hour window i had to roll out early and get out fast. got a really good pump going and strength was pretty damn good to boot. moved into hrt maint phase right now for bloods on 22d and doc appt on the 29th. then it will be wide open for prep. see if i can continue to make some improvements during this block as well. not as much pining is going to be a nice break though. i did crank up my gh to 6iu ed 5 days a week last week which i forgot to note here.


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