yesterday

cardio/back/abs/cardio

35min stepmill lss (fasted)

one arm supp pull downs 27.5x12 35x12 42.5x12 50x12 60x12 70x12 80x12 50x10(5sec contract)
assist chins x12 x11 x10 (30sec mid point isohold on last set)
standing incline db rows 60x12 70x12 80x12 90x12
straddling the bench db rows 80x12/4
machine crunches 30x15/4

done for the day. the mrs had the day off so she got to do an entire training day with me. she was not happy to say the least but it was still fun she says i am not doing a second cardio session today. she did it anyway haha. got some pretty good strength going today except it fell off on the last db rows. those rows are grueling and then some. a bit stronger on them than last week but on the last set or two i could def feel it dropping off. got a really good pump going and everything actually held up and felt really good. no cramps during abs so that is a big win for the day. good session for sure.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
1/2 avacado
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette