yesterday

cardio/rp programming(semi-deload)

30min stepmill lss (fasted) level 11

belt squats 90x15 180x15 230x15/2
bw walking lunges x12/2
2 arm bent over db rows 25x15 40x12 50x12/2
chest sup machine row pg 135x10 150x12/2
cable rope twist curls 20x15/2
machine chest press 100x15 120x10 135x12/2
cable tricep press downs (ezbar) 50x15/2
machine crunches 50x15/4

done for the day. cardio conditioning has improved even more this week which sucks ass because i am burning fewer cals. i really dont want to bump up the speed anymore because that will destroy my feet and calves. going to have to brain storm this one a bit. i am still dropping weight right now so it hasnt adapted there yet but i am sure it will soon. maybe longer or tossing in clen here in the future. this week is a programmed deload week but tech i cant pull back for a full week. so i am going off of the weight and set parameters but keeping the reps at a higher level. still a pretty good session and great pump for sure just not as wasted post workout. so i am getting a little break but not enough to stop the process i hope. this week is going to be another kick in the nuts 4 days back to back week since i have another freaking appt on friday and then another one on monday. so monday's session is going to be another kick in the nuts. not looking forward to that one at all. 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