friday

cardio/rp programming

30min stepmill lss (fasted) level 11

seated leg curls 60x20 80x15 90x10 (new machine)
assist pullups 80x10/2
bb shrugs 135x15 185x10/3
db preacher curls 10x15 15x10 20x10/3
incline db curls 15x10/3
incline situps 10x15/4

done for the day. finished up the week nice tired beat down and strong. legs were pretty damn heavy on the cardio for sure but wind is golden. the new leg curl machine is pretty sticky and heavy as all hell. going to take a bit to get used to it and the angle is kind of different also. def hits way low on the hams and the weight is heavy from start to finish as of now, be interested to see how it does when it is broke in all the way. got graston work done yesterday and got some issues addressed and hopefully fixed. idk if the groin is fixed completely but that and the hip flexors are much loser and not quite as tender. i did slack on my psoasis release that i normally do every day so that is most likely were these issues developed from. that bicep work on paper looks easy and light but it tore my biceps up like nobodies business. they got sore as shit. all in all a good week in the books. going to be adding in some compounds and pulling some in the upcoming week. time to crank down and get nasty.

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