monday

cardio/abs/back

30 min stepmill lss

standing cable crunch w/vac 70x20 85x20/3
pull leg fwd db rows 50x10 55x10 60x10 65x10 70x10 75x10 80x10 85x10 90x10
chest supp tbar rows 45x8 70x8 90x8 115x8 135x8 160x8 rp160x9x6x4
hs iso row ng 45x10 90x10 135x10 180x10 225x10
assist chins x10/4

done for the day. nothing really crazy today, all straight sets with a few different movements. did train with my buddy at his facility where the dbs have huge grips and the tbar row machine is way different than the other 2 facilities i train at. so much heavier on everything and different angles. def got a really good pump going and damn if i didnt get sore as hell after this session. db rows kind of irritate lower back a bit because that type of pull is really awkward but locks in place better and makes it harder to use momentum and cheat.


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