yesterday

cardio/back/abs/cardio

40 min stepmill lss (fasted)

elevated ind handle low rows 27.5x15 35x15 42.5x10 50x10 60x10 70x10 80x10 90x10 50x10(5sec contract)
prone shrugs 45x15 90x15 135x15/3
db rows 50x10 60x10 100x8/3 ds100x8ds 80x8ds 60x8
upper lat cable pullovers 41.5x10 50x10 57.5x10 65x10 72.5x10
machine crunches x25/4
35 min stepmill lss (post)

done for the day. the mrs had the day off today so she did the entire training day with me. actually her and my son both did haha. so it was a good pace and tempo. strength was actually surprisingly really good today and got a really nasty pump going. not wanting to screw myself but cardio was actually a little easier on me today for some reason when weds and thursday kicked my ass. could have been the half day off. all in all other than being a little tired and hungry not a bad week in the books. going to try to get a cyrotherapy session in sometime next week to see if that can add to my recovery ability.

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
100g jasmine rice
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