yesterday

cardio/arms/cardio

45min stepmill lss

ind handle press downs 8 sets 10
face away rope extensions 6 set 10
rope hammer curls 8 sets 10
seat db curls 4 sets 10
tate press 4 sets 10
hs preacher curls 4 sets 10
30 min stepmill lss
20 min incline treadmill

done for the day. went out and trained with my buddy at his facility. kind of dicked me on the stairs though, i am spoiled by my normal climbers and they set me just right and as comfortable as possible. his not so much so i had to shut it down at 30 in. anyway mainly another moving blood around staying active and putting some work in. not run down as bad as last week but still feeling pretty beat up. got another carb plus up day again today but in all honesty it isnt doing shit for either pump or energy. the load for this show is going to be a ***** and i am thinking it is going to take quite a bit of log to push carbs in because i am so depleted out. either that or some super super high gi carbs. idk just yet and will have to play it by ear. cool thing is i am drying out like its cool over night and waking up tighter everyday. not holding water at all over night. getting close enough right now to feel it.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
meal 2
8oz turkey
1 cup green vege
meal 3(pre)
2 scoops whey iso
40g cup cor
1tbl spn pb
intra
1 scoop recovery factor x
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
meal 7
8oz sirloin
onions and mushrooms
lrg green salad w/vinegarette

carb plus up for the day (refeed)

meal 1
2 slices dave's bread
1 1/2 cup jasmine rice
pre
20g extra cream of rice
post
no additional
meal 4
2 slices dave's bread
1 cup jasmine rice
meal 5
1 cup jasmine rice
meal 6
2 low carb tortilla
1 cup jasmine rice
meal 7
2 low carb tortilla
1 cup jasmine rice

those last two meals with the low carb tortillas are freaking money. i am really digging those when i get them. i am seriously going to be adding that to the lineup for sure. also the wife suggested some koidak power waffles to make sandwiches with yesterday. i like those also but i didnt think adding in the sugar free syrup right now would be a good idea since i havent had any of that stuff in a while. it is really good on ground meat for a change on occasion also and gives a breakfast sausage taste to it. just a couple good notes for those following along and actually reading what i put out here