yesterday

cardio/chest/delts

30min stepmill lss

hs incline press ss 45x10ss 75x10ss 90x10ss 115x10ss 135x10ss 160x10ss 180x8ss
incline pro fly ss 15x10 20x10 25x10/2 30x10 35x10/2
decline db fly ss 55x10ss 65x10ss 75x10ss 85x10ss
flat db fly ss 20x10 25x10 30x10 35x10
flat db hex press 25x10 35x10 45x10 55x10 65x10 70x10
reverse pec deck fly 60x15 70x15 80x15 90x15 100x15 110x15 120x10 130x10 140x10

done for the day. i think i went a little over board with my stretches on the rows yesterday. tweaked the pec just a tad bit and that fucker hurt all day afterwards. didnt impede training at all today but still was a little tender training. elbows were actually feeling pretty good today and got pretty good strength going. well i should say they were awesome up until the reverse pec deck when i hyperextended a smidge squeezing the lighter weights. so i shut it down after that. all and all another good session in the books. got therapy weds and feeling pretty good. added a couple supps in to drive t down for bloods. not sure if i will keep them in for duration of prep just yet. also started bringing cals down this week.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
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
80g 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
80g 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 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

supp add
50mg tren eod
50mg mast eod