Tweetyesterday

back/cardio

one arm bb rows 25x15 50x15 75x8 100x8/4
t bar rows 45x10 90x10 135x10 180x5ds 135x6
db pullovers 60x8ss 70x8ss 80x8ss 90x8ss
chins ss ss x10 ss x8/3
20min stepmill lss

done for the day. planned on pulling some trap bar deads today and kn0ocking out some shrugs but my neck and left trap are all pissed off and have been for a few days. i think my pillow is shifting and since i have been sleeping so hard that it is cinching the fuck out of my neck. so after very careful consideration, i pulled them from the lineup just to be safe and not injure anything. hell the pullovers and bb rows activate it a bit anyway. so i am feeling like that was a pretty good call. i also cranked up a level higher on the stepmill and dropped the rower out for the day. again trying to let the neck heal up. still a hell of a good day either way. great freaking pump and everything feels pretty damn good for a change.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 apple or banana
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
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
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

chest/delts/cardio

incline db press 25x15 40x15 55x10 70x8 85x8 100x8 105x8/2 105x7 105x6 (seriously pissed me off)
hs incline press 45x6 70x6 90x6 115x6 (even more irritated)
ng machine press cs 100x4 120x4 140x4 160x4 cs180x10cs x8cs x7cs x7cs
machine flys(butterfly one) 80x10/3 (30sec stretch each set)
bent over db lat swings 50x30/4
ng db shoulder press 50x8/4
25min stepmill lss

done for the day. extremely pissed off today. no strength gain on pretty much anything. lost reps like a champ and the more i went in the more pissed off i got. got a great pump and everything felt really good so that's why it was so irritating to me. i even rested for 2mins after i missed the first goal and no dice, i still lost another rep. well i cant completely say that because i destroyed the cluster sets on the machine press. not a good day in the books to me but still productive. i am also hitting pretty much 8 hours of sleep night pretty consistently and normally get in a nap or two. so i know my recovery should be pretty good. i havent used my cpap in about a week though because i have some nasty sinus garbage going on. not blaming that but noting it in here.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 apple or banana
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
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
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

legs/cardio

occluded work
seated leg curls 75x20 90x20 105x20 120x20 135x20 150x15
leg extensions 70x20 85x20 100x20 115x20 130x20 145x15
adductors 100x20 120x20 140x20 160x20 180x20 190x20
regular work
leg press 90x8 135x8 180x8 225x8 270x8 315x8 360x8(all back to back) 450x8 540x8 630x8 ds720x10ds 630x10ds 540x10ds 450x10ds 360x10ds 270x10ds 180x10ds 90x74
20min stepmill lss

done for the day. hitting occluded work for the last few weeks to help protect the knee but still get some good work in. wanted to get some more work and volume in today but ran short on time because i was running behind. still broke the legs off pretty safely and got one hell of a nasty pump going. i have kept my knee sleeves down except for my heaviest sets and i think that is where i may have developed my knee issue a little. my tear drops are pumping up and getting more sore than they have in years. so i think that by pulling them up as soon as i started training quads i may have weakened them a little over time which in turn made all the tendons around my knee to get stupid tight. anyway that's what i have been doing the last few weeks. i may switch back to single leg work here soon when i have to drop the occluded work out. tomorrow is a cardio and rest day only. so i should be able to rest up some and chill. all in all a good day in the books considering the leg setback. good thing legs have always been a huge strong point for me and respond really well.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 apple or banana
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
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
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

Tweetyesterday

cardio/back/bis/abs

25min stepmill lss

db rows 50x15 60x15 70x12 80x12
one arm supp pulldowns 35x15 42.5x15 50x10 60x10
cable upper lat pullovers 35x15 42.5x15 50x15 60x15/2
hypers x20/4
db curls 10x15 15x15 20x15 25x15
machine crunches 40x15/4

done for the day. back at the log. i havent been able to train hard at all and pretty much have just been moving blood around and doing cardio. i slept really funky and made a piece in my back where the trap and rhomboid come together on the spine tighten up so bad that it crippled me. literally i couldnt close a door or use my left arm at all. maybe tricep hand delt pretty much the whole back side of my arm miserable painful. sucked it up for about 3 days before hitting the er for shots steroids muscle relaxers etc... gave it another week since they said my x rays where clear and it had only gotten a tiny bit better. so i hit the ortho for more meds and pt. i have had deep tissue graston work chiropractic, ice, heat, every cream you can imagine and everything i could possibly think of to heal it up. this is the first week back in and i am still not training traps or rhomvoids at all as noted above. it is still tight and a little painful but not even close to where it was. still able to get a pretty good pump going though and got a halfway ok session in. i am prepping now and have been but i did lose a week or two of training hard. i am a head of sched so that hasnt stressed me out to bad. hopefully by next week i will be back at 100% wide open again.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz cod
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g 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
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