yesterday

cardio/abs/chest

22 min stepmill intervals 1-1

hanging knee ups x20/4
hs bench negs 45x8 90x8 115x8 135x6 180x4 rp205x11x7x4
incline db press 65x4 80x4 95x4 105x12 75x21
banded db floor press (green band) 45x12/4
incline pro db fly 20x12 25x12 30x12 35x12

done for the day. shoulder was extra extra angry today and damn if it didnt pump right up quick. elbow on the same side was also screaming but i figured that one out. i was locking out like a dumb ass both from a joint standpoint and losing tension at the same time. so double foul and piss me off mistake. actually really surprised at strength and endurance both today. last straight session on chest it dropped off stupid quick but not the case so far this week. damn good pump though and a pretty good session considering. got therapy work tomorrow so hopefully we can get some of my issues and bad movement patterns ironed out. good stuff though.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
3/4 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
3/4 cup jasmine rice
apple
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
10oz purple potatoes
onions and mushrooms