yesterday

cardio/abs/delts

35min stepmill lss

machine leg raise 20x20 30x20 40x20/2
standing cable crunches 85x20/4
machine press ss 100x10 120x10 140x10 160x10 180x10 ss 190x9ss 190x8ss 190x6ss 190x6ss ds 170x8ds 150x7ds 130x8ds 110x10ds 90x10
reverse pec deck fly ss75x10 ss90x10 ss105x10 ss120x10 ds 120x10ds 105x10ds 90x10ds 75x10ds 60x10ds 45x10ds 30x10
machine lats 10x10 15x10 30x10 35x10 40x10 45x10 50x10 ds60x10ds 50x10ds 40x10ds 30x10ds 15x10
incline db lats (vary height 1 notch every 2 drops down to rear) 30x10ds 25x10ds level drop 20x10ds 15x10ds level drop 20x10ds 15x10
sm shoulder press ds 150x5ds 125x5ds 100x5ds 75x5ds 50x6tut
bb rear delt rows ds 80x10ds 60x10ds 40x10ds 20x10
reverse peck deck fly (iso hold) 105x30sec ish

done for the day. partner is sick so had to go to my normal gym. did take my son because he was out of school for a doc appt so i thought eh maybe i can get giant sets in since i had help. no fucking bueno on that one because it was shit house slammed. adapt and overcome and try to keep the same style with a different intensity tempo. not sure it is as effective but still brutal nonetheless. strength was a tad bit off today and failed quite a bit and early, so may be a little tad on the depleted side. joints held up pretty good and no actual bad issues at all going on. i did have therapy work done in the am after cardio. not much that is to awful bad bound up as usual. mid back spine area where the lats insert is still locked up but getting better each session and ham glute as always. everything else was actually sound and not to bad. all in all a pretty good day and session.
on a side note just for my own observation. i started on monday setting an alarm for 330 to get up and take one of my thyroid meds on an empty stomach. i tried taking it last year and then having coffee 30 mins after and it made me super jittery and my heart race. also spiked my heart rate about 10 points during training and cardio. trying this approach this go round to see if it helps and it has so far. i was taking it with meal 1 but had the idea to test this out to get the max effect out of it.
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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