yesterday

cardio/chest/delts

30 min stepmill lss

hs bench press 45x10 70x10 90x10 115x10 135x10 ds180x8ds 135x8ds 90x10ds 45x12
hs incline press 45x10 70x10 90x10 115x10 135x10 ds160x8ds 115x8ds 90x8ds 70x8ds 45x10
incline pro fly 20x10 25x10 30x10 35x10 40x10 ds45x10ds 35x10ds 30x10ds 25x10ds 20x10
machine lats 40x10 60x10 80x10 100x10 ds120x10ds 100x10ds 80x10ds 60x10ds 40x10
reverse pec deck fly 60x10 80x10 90x10 100x10 110x10 120x10

done for the day. elbows are pretty well beat up and tender. got some pretty heavy stuff in today though and it was only limiting on the early sets. funny the lighter stuff hurts way worse than the progression into much heavier weights. ran into some petering out issues on the drops. start off good and strong and then hit the wall quick as shit forcing 3/4 reps for the last couple. so endurance was down just a tad but pumps are still kicking so i dont think it is a carb issue at this point. still a little run down from the time change but got 8 hours the last 2 days. probably another week for me to balance back out. forgot to note yesterday that training and cardio will be 4 straight days with friday through sunday off. i have labs on monday for my doc. so i have to be as clean and fresh as possible so nothing is skewed.



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