yesterday

cardio/abs/arms

22min stepmill intervals 1-1

cable crunches 50x20 60x20 70x20 80x20
cable press downs 35x20 42.5x20 50x20 57.5x20 65x20 72.5x20 80x20 85x20 90x20 42.5x38
ez bar bb curls 20x12 30x12 40x12 50x12 60x12 70x12 ds80x10ds 70x10ds 50x10ds 40x10ds 30x10ds 20x10 (someone took the 60)
ind handle reverse pressdowns 42.5x15 50x15 65x15 72.5x15
cross body hammers 25x12 30x12 35x12 40x12
rope kickbacks 20x15 25x15 30x15 35x15
one arm machine preachers 10x12 20x12 30x12 40x12
one arm db french press 25x15/3
seated db curls 25x12/3

done for the day. solo session in today with lots of pain in the ass distractions from hill billys that dont take the hint to leave me alone. i ended up just doing my sets while he kept running his mouth with my head phones in. if you are talking to someone and you see them turn their head phones on or they are still in their ears then they dont want to talk. anyway pretty good strong session in today. did have sleeves on for first movement but by the end when the pump started to top out they had to come off because they were biting into the bicep. no bad pain after warming up with them on so no foul there. good weight and great pump today. legs are freaking destroyed from top to bottom and sore as shit. great week in the books and 13 weeks to go for round one.



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