Thursday

cardio/rp programming (semi-deload)

30min stepmill lss (fasted) level 11

sm bent rows x15 95x15 105x12/2
db shrugs 40x15 50x12/2
db hammers 12.5x15/2
bb curls norm grip 40x15/2
reverse peck deck fly 45x12/3
glute ham hypers x12
incline situps x15/2
machine crunches 40x15/2

done for the day. 4 days all in a row. not as bad as last time and was feeling it pretty bad on weds but today was a boat load better. not quite as ran down and beat up. no clue where that came from cause last time i had to do it by thursday i was done sir done. no real complaints finishing up this block or semi-deload. going to hit the cryo tank friday and try to recover as much as possible over the weekend. only things i have to do is hit my 10k steps per day and relax as much as possible. monday is going to be a push because i have another out of town appt so i will have to get up ass crack early to get cardio in, eat and haul ass to make it on time then come back eat again hydrate and get into the gym. not going to be a good start of the week for sure. all in all a good week and a pretty nasty training block.

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