today

cardio/back/cardio

35 min stepmill lss (fasted)

elevated low rows 35x10 42.5x10 50x10 60x10 70x10 80x10 42.5x10(5sec contract)
prone shrugs 45x15 90x15 135x15/3
chins x11 x9 x9
hs oa dante stretch pull downs 45x10 70x10 90x10
hypers x25/3
35min stepmill lss (post)

done for the day. feeling a tad bit better but still a little congested and hard to breath. so my son and i cranked the tempo up a little bit on training. wasnt to bad but it was also a pump workout that didnt have a ton of volume either. may have been a bad call because the post cardio session was the hardest i have had this prep to date. i got a runner's cramp so bad just short of mid point that i had to pause it for about 45 secs. then it kept coming back, so i had to lean over to let it relax a little every couple of mins till i finished. which drives me crazy when other people do it but damn if it wasnt in serious pain today. i did get finished though without quitting. got a pretty good pump going today and felt not to bad. i must be completely exhausted though because i literally barely got my post workout meal in and i passed out for over an hour. all in all a good day and getting better.

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