yesterday

cardio/back/abs/cardio

40min stepmill lss (fasted)

db row pull leg fwd 50x10 60x10 70x10 80x10 90x10 100x10
oa supp pulldowns 35x10 42.5x10 50x10 60x10 70x10 80x10
prone shrugs ss 45x10ss 90x10ss 135x10ss 180x10ss
chest supp machine row pg ss ss135x10 ss150x10 ss165x10 ss180x10
upper lat cable pullovers 42.5x10 50x10 57.5x10/2
hypers x15/4
standing cable crunches 50x15/4
30min stepmill lss (post)

done for the day. not to bad of a session at all today even though since it is a holiday weekend it was shit housed packed. so no programming for me today, i pretty much winged it hitting various grips and angles. felt damn good and strong and everything was clicking pretty good. i figured when i bumped up my cardio by 10min this am that it may run me down and hinder me a smidge but not at all. i do get about 3-4 hours between and i normally try to squeeze in a nap for 30-45mins in between which i was able to do today. all in all a good session with no real complaints at all. probably wont be hitting any deads or putting any significant loads on the spine until show time.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
40g kids cereal
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette