yesterday

cardio/rp training

30min stepmill lss level 10

belt squats 90x15 180x10 270x5 285x12/2
bw walking lunges x14/2
2 db bent rows 25x15 40x10 50x5 55x19/2 55x16
pg chest supp rows 150x5 165x12/2
cable rope twist curls 20x21/4
ng machine press 100x15 120x10 145x12/2
cable pressdowns 57.5x23/2
machine crunches 50x18/4

done for the day. cardio was a little bit easier today and in the back of my mind i am going to have to up the level to keep getting what i need. which i dread like the plague because it beats the evermore piss out of my legs and calves. average heart rate is staying in the lower 140s so i am starting to adapt. training went pretty good today and i was actually able to move a little faster than when i started this programming. the bent over stuff still crushes my sole with the high reps and pauses, so i am adapting pretty well to that as well. still sleeping pretty damn good or good for me and dropping weight perfectly on sched. so no really bad complaints at all. knee did get a little irritated yesterday but not really bad. all in all good strength and pump so i would say a great day in the books. i am thinking to it is going to be a compressed week this week. i am going to have to go 3 days back to back to back because i have a therapy appt on thurs and a va appt on friday. i will be destroyed by the weekend most likely

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g 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
100g jasmine rice
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette