yesterday

cardio/abs/back/cardio

35min stepmill lss level 13 (fasted)

standing cable crunches 70x15/4
one arm sup pulldowns 40x15 50x15 60x12 70x12 85x12/2 50x10
hs iso low rows 45x12 70x12 90x12 115x12 90x12/3
hs iso rows 45x12 90x12 135x12 180x12 225x12 90x10
mid back cross overs x10/4
low row lower lat 55x10/3
20min stepmill lss level 11 (post)

done for the day. shoulder is still destroyed but was able to get in some really good work today. actually pretty strong and no really bad issues at all. the 10min increase in cardio was the biggest hurdle for sure and beat my ass. got a great pump and other than the shoulder joints felt pretty damn good. sleep is starting to get pretty shitty now as i get leaner and more tired. all part of the process. i am pretty happy with the package so far but not so much with all the issues i have been having. on a side note i am starving like a champ also.

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