yesterday

cardio/rp programming

30min stepmill lss level 11(fasted)

bb flexion rows x15 95x10 115x19/3
narrow grip bb curls 35x19/4
cable curl normal grip 35x19/3
db lats 10x15 15x10 20x15/3
ssb good mornings x15 85x10 115x16
incline situps 25x15/4

done for the day. a little rough this am on the cardio but breathing is still good. prob wouldnt have been so bad if my sched hadnt been off from some errands i had to do beforehand. monkey wrenches and getting off my timelines messes with me bad. i note the breathing on the cardio but on those bent rows it is still brutally nasty on me. i recover faster than the past few weeks but it is still a serious kick in the nuts doing high rep work bent over. low back is a little tender but holding up really well, strength and pumps are on point. progressing along as it is written so i am quite happy with the progress so far. i have tomorrow off except cardio and hitting my steps and since i am going for a school visit for my kid this weekend, i am doing my cryo and recovery work on my off day on weds. so it should be interesting to see how that helps or hurts the rest of the weeks training. not going to see shit for recovery this weekend because sleep will be off and i will be in a vehicle for hours on end. hopefully i can knock the stiffness off before the start of next week. all in all 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