monday

back/abs/cardio

wide grip pull downs 85x15 100x15 120x10 140x10 160x10
chins x9 x8 x8 x7
meadows rows 25x15 50x15 75x8 100x8/3
oa supp pull downs 42.5x8 50x8 60x8/3
cable pullovers 50x10/4
def sm bent rows 95x10 115x10 135x10/2
machine crunches 50x15 50x15 abs locked up bad so had to shut it down
30 min stepmill lss level 8

done for the day. fired up the min of 10k steps per day this week to increase neat and get fat loss moving a little bit faster. also added in super berberrine as well. its dehydro berberine or something like that. supposed to be more effective at lower dosing. no issues at all today and everything actually felt pretty damn good. actually back that up, i pretty much felt like i was going to puke the whole workout but the training went well. great pump and pretty damn strong. still tinkering around with the new movements and some loaded stretching and it seems to be working pretty good so fat. all in all a good session in today. did get some nasty cramping in the abs which locked down pretty bad going into my 3d set and i had to shut that one down. need to look at my sodium intake i believe since it tends to run a tad bit low.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette