yesterday

cardio/rp programming

30min stepmill lss level 11 (fasted of course)

db bulgarian split squats x15 25x15 40x12 55x15/2
hacks x10 90x15 180x10 270x5 285x12/2
seated cable rows 100x15 120x10 150x12/2
cable pullovers 50x13/2
db press 25x15 40x8 55x15/2
db curls 20x15/3
db skull crushers 20x18 20x15

done for the day. still keeping cardio up high and i shouldve noted that i have been doing it fasted for a couple weeks now. so that's in there. supposed to be the day off today but having to train because of appt as already noted. i was thinking going in that i was going to be wrecked but surprisingly it went pretty damn well. well i had to wait on some dumb ass cow rolling around on the floor acting like she was working hard when she was playing. sad fact is that even though these sessions are crippling i did 2 full movements when she only did one set in about 20mins. that's how pathetic she was. so i should also point out these weights are much lower than what i normally would do but the focus on this type of training is a super slow negative with a big pause in the stretch position. so the emphasis is on the loaded stretch and negs. it blows your muscle up fast as shit and hurts something brutal. i would say it is online with doing drop sets on every single movement and every day when you finish you feel like you just did heavy back or legs. so it is a whole other level of brutal. great pump and hit all the progressions so i would say a good day in the books.

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