yesterday

cardio/back/cardio

25min stepmill lss level 13

oa db rows 55x15 75x15 85x8 105x8 115x8 125x8/4
banded chins x15 x15 x20 x6
low rows 50x10/4 (slow negs)
banded db pullovers 50x8/3
20min stepmill lss level 10

done for the day. had pt this am and got the neck loosened up a little bit but it is still pretty angry. didnt have an effect at all on my training but i always start with the side it is messed up on so if it does mess with it i can shut it down. felt really really strong today and it actually didnt fall off on me. that's a plus for a change and i got one hell of a good pump going. i have my free meal on saturday but it is usually burned off completely by monday's actual training but it must have held on this week somehow. all in all a pretty good session with no real bad complaints. i do get to see a different pt next week for some dry needling work. so hopefully they can get in there and get the muscles to finally relax and let go. also bumping up the supps a little bit this week. noted at the bottom.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g 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

supp additions
900 test c
500 mast p
500 primo
25mcg t3
4iu gh fasted 4iu gh post
12.5 aroma e3d