Tweettoday
chest/delts/tri/cardio
hand bike warmup
activation exercises ss 4 rounds/ss
incline db press ss ss25x10 ss40x10 ss55x8 ss70x8 85x8 100x8 115x8 (broke what i have been doing)
incline bb press 155x6 185x6 205x6 225x6 255x6 285x6 (broke this one as well)
db hex press cluster set 55x17 x10 x8 x7 (20 sec between)
machine flys 105x10(30s) 120x10(30s) 135x10(30s)
db rear lat swings 50x30/4
banded db press 50x8/4
one arm overhead db extensions 25x10 30x10 35x10 40x10
15 min step mill intervals 2-1
done for the day. well the goal for this 4 week block was to increase reps with top end weight for the first 4 and then increase the total weight for the same amount of reps from the first week. so we nailed them both with 5lb increases. i probably could have hit a little more but i didnt want to bother the guy that was giving my a hand off anymore during his workout nor did i want to agervate the pec more before i have it worked on again. all in all a very very strong day with no issues at all. hit the goals and got it done. another running day haha, so i am wasted again today. i would be dead most likely if i hadnt got on the cpap machine. that thing is making a huge difference in how i feel.
meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
meal 2
8oz turkey
1 cup jasmine rice w/cinnamon and splenda
1/2 cup black beans
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/4 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
8oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1/2 cup black benas
1/2 avacado
1 cup green beans
meal 6
6oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats
8oz kumbucha