yesterday

cardio/abs/delts/walk

40 min stepmill lss

cable crunches w/oblique twist 60x20/x20 70x20/x20/3 (the damn rope was killing my hands)
bent over cable cross lats ss 10x10ss 15x10ss 20x10ss 25x10ss 30x10/2ss
standing cable cross lats ss 10x10ss 15x10ss 20x10ss 25x10ss 30x10/2ss

Tri Set
machine lats 60x10ts 80x10ts 100x10ts
reverse pec deck fly ts 75x10ts 90x10ts 100x10ts
machine press ts 100x10 ts120x10 ts 140x10

Giant Set
sm shoulder press ds 150x5ds 125x5ds 100x5ds 75x5ds 50x8tut gs
incline rear db lats 30x10ds 25x10ds 20x10ds 15x10
over head db lats 10x10gs
machine lats gs 100x10gs
machine press gs 160x10gs
straight arm machine lats gs 30x10

sm shoulder press as 50x5as 75x5as 100x5as 125x5as 150x3
machine lats ds 100x10ds 80x10ds 70x10ds 60x10ds 50x10
reverse peck deck fly ds/ss 105x10ds 90x10ds 75x10ds 60x10ds
reverse peck deck iso hold ds/ss 75x30s ss60x30s ss45x30s 30x30s
machine leg raise 20x20 30x20 40x20 50x20

done for the day. another here there and all over the place training day making do with what i could get done in my normal gym. training partner has been out sick for the end of last week and all of this week and his facility is much less crowded and easy to do giant set work. either way adapt and over come is the idea. so mostly tri sets and super sets for the most part. still able to get some pretty damn good work in though and delts were blown up from start to finish. legs are a tad smoked from the bump of cardio but other than that joints and everything else feels pretty damn good. getting leaner by the day also but weight is dropping super slow. it will come down in range but conditioning should land nastier than ever if this is the tempo.


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