yesterday

cardio/back/abs/cardio

35min stepmill lss

wide grip part pulldowns 100x15 120x15 140x12 160x12/3
cable upper lat pullovers 42.5x12 50x12 57.5x12 65x12 50x12
chins x12 x10 x9
low cable rows med ng 100x12 120x12 140x12 160x12/3
db shrugs 60x12 70x12 80x12
machine crunches 30x20/4
30 min stepmill lss

done for the day. not a bad session today. got a really great painful pump going straight out the gate and was actually pretty strong. wasnt messing with getting to close to failure since it was a secondary day but still felt really good. actually pushed the pace a little bit. kid is done with school so now he gets to suffer with me the majority of the week. so my tempo should be much better timing wise. a little run down to end the week but not beat up to bad. got arms and one cardio session tomorrow and done for the week completely. so as long as everything stays on track a good smooth week in. i am also pretty sure i am caught up on sleep and rest from last weeks trip. if not i will def be 100 by monday.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
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
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette