yesterday

cardio/delts/cardio/walk

45min stepmill lss

bent cable rear lat cross ss 10x10ss 15x10ss 20x10/4ss
cable side lat cross ss 10x10 ss15x10 ss20x10/4
machine press 100x8 120x8 140x8 160x8 180x8 190x8 190x6/2
reverse pec deck fly 45x10 60x10 75x10 90x10 105x10/3
seated db lat iso hold (5sec) 15x10/4
incline bb rear delt rows 80x10/4
cable upright rows 35x10 42.5x10 50x10 57.5x10
35min stepmill lss

done for the day. not a peep from training partner so back to solo again today. probably a good thing because i am ill tempered as hell and dont want to be messed with. trying to just put my head down get training in and get out. the cable work pumped up my rear and lat delt heads something nasty right out of the gate. i am finding these to be really effective and a good starting movement for me and a good primer for heavy presses. strength was pretty damn good today even with no energy at all and pump was excellent. when i rolled into the upright rows which i dont do a lot of, i was blown away at how heavy they felt haha. no really bad issues going on right now other than my legs calves and feet are beat all to hell.



meal 1
2 whole eggs
4oz sirloin
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
meal 6
6oz turkey
3/4 cup jasmine rice
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms