sunday

abs/back/cardio

machine leg raise 20x20 30x20 40x20 50x20
mag wide grip pull downs 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10
close ng low rows 100x10 120x10 140x10 160x10 180x10 200x10 220x10 240x10 160x10 160x10-9-8 down to 1
med sup grip low rows 140x10 160x10 180x10 200x10

Giant Set 1
sup grip pull downs gs 140x10gs
sup grip bent rows gs 135x10gs
hs dante rows gs 90x10gs
low row 180x10gs
t bar row 125x10gs
bent row deadstop 135x10gs
hs deads 90x10

Giant Set 2
t bar row ds 150x10ds 125x10ds 100x10ds 75x10ds 50x10ds 25x10
bent row deadstop 135x10gs
low row 180x10gs
hs dante rows 135x10gs
sup grip bent rows 135x10gs
trac machine face in pull downs 100x10gs
trac machine ng pull downs 100x10

Giant Set 3
hs deads 180x10gs
machine pull overs 135x10gs
hs shrugs 180x10gs
chest sup machine rows 150x10gs
trac machine face in pull downs 100x10gs
trac machine ng pull down 100x10
35 min stepmill lss

done for the day. wife has a doc appt out of town on monday so had to start training week a day early. also did so completely fasted first thing in the am since i had a big cheat meal the night prior. i also wanted to get in early to beat the crowd so i could do my giant sets. ass backwards workout with cardio being done post as well. great strong freaking session though with one hell of a nasty pump. moved some really good weight around and everything moved good and smoothly. was able to get everything in that i wanted to which is a plus in my normal gym. running training and cardio back to back was an extra special kick in the nuts though. solid day all together.


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
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
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
1/2 avocado
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms

side note for monday. got back into town earlier than i actually expected and had a little water on the feet and stuff from traveling. so even though it wasnt on the lineup we added 35 mins of stairs on to the day. also an additional note that i forgot to add into last weeks additions. we are doing a mile to a mile and a half every night now before my last meal of the day. that is to boost insulin sensitivity a little bit and move around a little more before possibly adding in an additional cardio session daily. hopefully we dont get to that point this year.