yesterday

cardio/chest/delts/cardio

45min stepmill lss (fasted)

ng machine press 80x15 100x15 110x10 120x10 130x10 140x10
hs incline press 45x10 70x10 90x10/3
hs decline press 45x10 70x10 90x10/3
machine flys 90x10 105x10 120x10 135x10
reverse peck deck fly 30x15 45x15 60x15 75x15 90x15 105x15
machine flys 20x15 25x15 30x15 35x15
30min stepmill lss (post)
20min incline treadmill (post)

done for the day. very rough day in today. super bad achy feeling bad. pulled back on volume and weight as well. everything feels tired and really tight. so now i am going to be going into push blood in with safe weights and squeezing the piss out of the muscles. i was hurting so bad today at the end that i had to split cardio up and most likely at least till i get fully recovered i will probably have to do that even more. i am exhausted and it is hard to put into words when you hit this wall. made it further this year than i did last and i am actually in shape early. so hopefully at least for the last few days i can pull back and go in really well rested and fresh. we will see in the next 16 days or so.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
100g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
30g 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
100g jasmine rice
asparagus
meal 6
6oz turkey
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette