yesterday

cardio/back/abs/cardio

40min stepmill lss level 12 (fasted)

rogers sup grip rows 45x15 90x15 135x8/4
rear facing ind handle pull downs 70x10 85x10 100x10 120x10/3
arsenal ng pulldowns 45x10 70x10/3
chest sup pg rows 120x10 135x10 150x10 165x10
cable cross mid back 4sets x10
hypers x15/4
machine crunches 40x15/4
45min stepmill lss level 10 (post)

done for the day. got a bump up in cardio and yep it will go up again tomorrow to 45/45 and my calves are freaking wrecked. getting this last little bit off absolutely beats the shit out of my body. actually felt pretty strong today but ran down at the same time. pushed the pace to try to get it done and get out as quick as possible. actually got a pretty good pump going as well. other than the shoulder which i dont think will get better until after i am done and able to no shit rest and rehab it is the only really bad issue i have going on right now. well that and gas and bloating which i am pretty sure i got fixed now on the gut side. pulling clen out tomorrow for a week and pulling some cals as well. next week will be another big hard push and then most likely will start pushing insulin and stuff in to fill back out. i hate the calf pain bad and most likely my speed on the stairs is going to slowly come down.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
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
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette