yesterday

cardio/abs/delts

35min stepmill lss

cable crunch 57.5x20 65x20 72.5x20 80x20
viking press 45x10 70x10 90x10 115x10 135x10 160x10 180x10 205x8 225x6 135x21
hs shoulder press 1.5s 90x4 135x4 rp180x9x5x4
db lats 15x10 20x10 25x10 30x10 35x10 40x10
descending incline db lats ds 35x10ds 30x10ds 25x10ds 20x10ds 15x10ds 10x10 (high all the way to low moved down every 2d set)
dante rear delt rows ds 80x10ds 60x10ds 40x10ds 20x10
upright rows ds 80x10ds 60x10ds 40x10ds 20x10

done for the day. another suprisingly strong day again this week. hit a pr with the viking press even though i didnt hit 8 reps but still fell within the target range. elbows a tad bit tender but held up without getting crazy painful and didnt need sleeves for my heaviest sets. i am kind of starting to lean towards the lower elbow pain coming from the little bit of carpal tunnel i got going on from the gh. that's what i am thinking at least. all in all a really good session with a great pump. even though the drop sets were pretty light they were a kick in the ass at the end.


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
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
40g 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
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
8oz purple potatoes
onions and mushrooms