Tweettoday:
delts/chest (pump workout)
10 min treadmill warmup
rotator cuff work and band rotator cuff work
machine press 60x20/3(warmups) 120x15ss 150x15ss 180x15ss 210x15ss
over and back band ss x10/4
hs banded flat press 45x8ss 70x8ss 90x8ss 115x8(15)ss () is partial in the stretch on the last set
over and back band work x10/4
lat db swings 45x30 50x30 60x30
seated db front raise 15x12 20x12/2
incline db rear swings destroyer set 35x60ds 20x30ds 10x10 first two sets are swings and final set is full range. this was all done nonstop and was stupid brutally painful
great early am workout. killed it pretty quickly and got it done in about 45 mins. was going to get in some calves and abs but the gym started getting stupid crowded and we parked near the front of the parking lot so we cut out quick. the people in our gym dont give a damn about other ppl stuff so when we park up front when it isnt crowded. i figured it would stay dead until we were done but i guessed incorrectly so we didnt risk our ride getting side swiped or door dinged. workout was freaking awesome and this program is def some serious stuff. i will be glad to get a break with normal training again monday for a few weeks
meal 1
12 whole egg sandwiches on oatmeal bread toast w/ light mayo
16oz sweet potato
meal 2
75g myfusion probiotic pro 3cups almond milk
2 tbl spn almond butter and 100g cream of wheat w/ sugar free chocolate syrup
meal 3
12 whole eggs w/cheese
8oz sweet potato
meal 4
32oz worth of my super cheese bacon burgers no side carbs needed cause these bad boys are super fat loaded monsters. they are right at 3k cals per burger and each one is 16oz each and i crush two
meal 5
100g whey shake
this is posted up in advance today and what i have planned. if it changes i will edit it but i can put money on that it wont unless i squeeze in some cotton candy ice cream in there. damn you mountain man
2 gal of water