yesterday

cardio/rp programming

30min stepmill lss level 11 (fasted)

belt squats 90x15 180x10 270x5 290x12/2
bw walking lunges x15/2
bent over 2arm db rows 25x15 40x10 55x5 55x20/2 55x17
chest sup row pg 150x10 170x12/2
cable rope twist curls 20x22/4
machine chest press ng 100x15 120x10 140x5 150x12/2
cable tricep pressdowns 57.5x24/2
machine crunch 50x19/4

done for the day. cardio not so bad breathing wise but crushes the calves and legs. not over hammering just yet but i can def tell my wind is getting much better if not daily but weekly. so i am pretty happy about that. the only downside to that adaptation is that i burn way less cals the easier it gets. got a pretty good training session in and really didnt feel to bad at all. everything moved good and the pump was excellent. joints are holding solid atm and i am happy about that as well. not going to say everything is clicking but it isnt off the rails right now. i did have to pull test out from thursday last week and i am trying like hell to drive it down to low or mid normal for labs with the va. that way the doc doesnt bust my chops. so everything else is in there but the test is out till the end of this week. fingers crossed on this one for sure. all in all a good session 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