Tweetyesterday
abs/calves/back/cardio
decline leg raise ss x10/4ss
incline sit ups ss ss x10/4
standing calf raise ss 355x10 390x10x10p(10s)ss 435x10x10p(10s)/3ss
tibia raise ss ss75x10/4
db rows (added bands at the end) 80x10 110x10 130x10 150x10 150x10 (added dbl red band) 150x10 ds150x10ds 130x8ds 100x8
wide grip pull downs 120x8 140x8 160x8 ds140x8ds 100x8
low pull rows 4 sets of 10 (stongman buddy picked the weight and i didnt look but i t was heavy)
banded hypers x10/3
12 min step mill intervals
done for the day. stupid painful and heavy day. i got to train with my 300lb + strong man buddy yesterday and it was extra special brutal. i actually reaggervated my trap rhomboid area pretty bad in doing so. eh it will get better even though it hurts and sucks. he normally trains at a different gym that the db go up to 200. so on the 2d set of db rows he says it isnt heavy enough lets add bands. screw it dbl band it. that was both heavy and stupid, so much so he said it was worse than the 200lb db. i tweaked the trap on that last set doing the drops which figures. all in all a good workout and i got a cheat yesterday as well. more food to be added to the lineup today also.
i also added in the mk on friday am. i will start up a log on that today and make some notes on it here as well.
meal 1
4 whole eggs w/light cheese
1 cup spinach
3 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1 1/2 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1/2 cup black beans
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn natty bp
intra
1 scoop recovery factor x
2 scoop hbccd
10g eaa
10g creatime mono
meal 4
8oz sirloin
14oz purple potato
1 cup broccoli
meal 5
8oz chicken
1 1/2 cup jasmine rice w/cinnamon
1 cup green beans
1/2 cup black beans
1/2 avacado
meal 6
8oz turkey
8oz red potato
1/2tbl spn organic grass fed butter
1 cup broccoli
1/4 cup sour kraut
cheat
mega sausage lovers plate
apple toffee stuffed french toast
klondike bar