yesterday

cardio/rp programming

30min stepmill lss level 11 (fasted) did level 12 for about 2 and a half mins to finish up

hs iso pulldowns 45x15 70x12 90x12/2
2 arm db row to hips 25x15 40x10 50x10 60x10/2
hs iso low rows 45x15 70x10 90x10/2
db spider curls 15x15/3
incline db lats 10x15 15x10/3
hs machine crunch 10x15/4

done for the day. cardio wasnt to shabby today again and i did push it up to level 12 for a couple of mins just to test the waters out. not wrecked but starting to get a smidge beat up. trained at a different facility today for the different hammer machines that are in the programming. never a crowd in there when i train so that's always a plus. got a pretty good pump and pace going so again cardio has gotten a shit load better. if i am not mistaken it has took about 1 and a half to 2 wks for the tren to clear out and breathing to improve. that hammer crunch machine is brutal heavy but the rom and contraction on it is awesome. that thing always makes me cramp up or get close to it. all in all a good session.

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