yesterday

cardio/back/abs/cardio

35min stepmill lss (fasted)
15min incline treadmill (fasted)

oa sup pulldowns 27.5x15 35x15 42.5x10 50x10 60x10 70x10 42.5x10(5sec contract)
chins x10 x9 x9
machine pullovers 120x10/4
pg chest supp machine rows 135x10 150x10 165x10 180x10
crunches x30/4
45min stepmill lss (post)

done for the day. end of the week grind and feeling every bit of it, hit 35 on the stairs this am and was dying so i decided to try to break it up and get on the tread. heart rate dropped down to damn near 100 and it was beating the shit out of my shins. so that wont happen again. not hard enough and way more wear and tear. as noted pushing hard into the home stretch now with a little more cardio. got a pretty good pace going with secondary back in today and got a really good pump. i passed out as soon as i had my post workout meal for about an hour. going to hit the cryo chamber up today so hopefully i will get another little start of the week boost.

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
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette