today:

chest/tris/delts/abs (secondary)
10 min treadmill warmup
roller work (it bands are pretty tight)
db press(very slight incline) 25x15 40x15 60x15(warmups) 70x15/3 70x12 with 3 partials because i couldnt do full range on the last ones
sm incline (narrow grip elbows in) 135x8 185x12/3
machine flyes 120x10(10) 135x10(10) 150x10(10)
assist machine pressdowns ss 140x10ss 140x10ss 120x10ss 110x10ss 110x10ss (damn these suck and were very heavy)
overhead rope extensions ss100x10 ss100x10 ss80x10 ss80x10 ss70x10
seated db press ss 50x8ss 55x8ss 55x8ss 55x8ss 55x8ss (tris were smoked so i wasnt able to get to heavy on these)
bent over db lats ss20x10 ss20x10 ss20x10 ss20x10 ss20x10
leg raises x15/4

done for the day. this was def one of the hardest and silly setups i have done for chest and shoulders in a while. the pump was absolutely stupid. so much so that the weights had to be brought down on a few things just to finish my reps. that was insane.


meal 1
protein cakes
meal 2
16oz ground turkey
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz ground turkey
1/4 cup cream of rice w/s/f jelly
meal 4
4 all beef premium jalepeno hot dogs on low carb wheat buns
1/2 cup sour kraut with low carb ketchup and mustard
meal 5
16oz ground turkey
1/2 bag brocolli

got my fish and stuff this afternoon so i am a super happy camper lol. my ass lol