June 27 2024
I managed to get in a solid 8 hours last night. I really needed it after the night prior. However, I must be a glutton for punishment cause now she’s coming again tomorrow, lol. Had a great workout this morning. I was feeling very strong, I could have easily added more weight to all lifts.
PEDs:
125mg sustanon (weekly)
Supplements:
Animal pak x2
5 gram creatine
1600mg omega-3
1 tbsp fiber supplement
Exercise:
20 minute warm up on speed bike
45 minute walk
140lb one arm landmine barbell row 3x9
75lb incline two arm dumbbell row 3x9
285lb seated cable row 3x12
140lb wide grip lat pulldown 5x20
190lb stiff arm pulldown 3x20
295lb hyperextension machine 3x20
295lb crunch machine 3x20
Hanging leg lifts 3-way 5x20
Diet:
12:00 meal
1 cup dry oats
1 3/4 cup almond milk
3 tbsp raw honey
6 oz blackberries
2 oz walnuts
2 bananas
1 Ezekiel bread 4:9 English muffin
2 tbsp almond butter
4:00 meal
2 piece Ezekiel bread
2 oz reduced fat cheddar
2 jackfruit patties
Mustard
6:00 meal
12 oz grass fed sirloin
2 cup steamed brussel sprouts
1 cup wild rice
2 plums
8 oz cherry tomatoes
Post workout meal
2 cup unsweet almond milk
25 gram whey protein
30 gram pea protein
30 gram brown rice protein
20 gram collagen protein
2 tbsp hemp seeds
Side note:
I did 30 minutes in the sauna this morning and I’m doing some IR therapy this evening.