yesterday

cardio/abs/delts

30 min stepmill lss

stand cable crunch w/vac 70x20 85x20/3
viking bar press 45x10 70x10 90x10 115x10 135x10 160x10 180x8 180x10 (crapped out on the next to last set and wasnt locked in good)
db lats 15x10 20x10 25x10 30x10 35x10 40x10
Giant Set 1
incline db rear lat gs/ds 25x10ds 20x10ds 15x10ds
hs shoulder press gs/ds 150x5ds 125x5ds 100x5ds 75x5ds 50x5
wide upright rows gs 65x10
overhead db lat gs 10x10
incline db lat gs 20x10
incline db rear lat gs 20x10
incline dante row gs 65x10
viking press tut gs 90x10

Giant Set 2
cable rear lat cross gs 10x10
cable lat cross gs 10x10
wide upright row gs 65x10
viking press vary heights gs 90x10
incline rear lats gs/ds 25x10ds 20x10ds 15x10
hs shoulder press gs/as 50x5as 75x5as 100x5as 125x5as 150x5
upright row gs 65x10
overhead db lats 1.5s gs 10x10
incline db lats gs 20x10
incline db rear lats gs 20x10
incline dante row gs 65x10

Giant Set 3
incline rear cable cross gs 10x10
incline rear db lats gs 20x10
incline dante row gs 65x10
lying rear cable rows face up 10sec holds gs 10x6 x4 forced
seated db lats gs/ds 25x10ds 20x10ds 15x10
machine lats gs/ds 90x10ds 70x10ds 50x10
machine lats gs 40x10-9-8-7 sec holds down to 1
wide upright row gs 65x10
hs shoulder press gs/ds 150x5ds 125x5ds 100x5ds 75x5ds 50x8(tut)

done for the day.to say that it was a kick in the nuts is an understatement on this session. holy bat shit batman. nasty nasty pump, huffing and puffing. i must have hit another second wind because i didnt have really bad pettering out issues at all even though hitting and coming close to failure. everything held up pretty good with no real issues other than a little tight and slightly irritated elbows. did dick up one of my heavy sets of the viking sets by not being locked in and in proper position that cost me my reps but since my partner hadnt failed i went at it again and got the second round. all in all a good session and feeling pretty damn good overall.


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