Tweettoday
chest/delts
10 min treadmill warmup
rotator cuff work
sm incline press 135x20 155x15 185x10(5f) 225x8(5)(1) 3d set second number are forced reps 4th set second numb is forced reps and 3d number is a 10 sec iso hold 1/3 way down with partner pushing down
hex press 40x10 45x10 ds 50x10ds 40x15ds 30x12
db decline 60x8 70x8 ds 85x8ds 55x15
machine flyes 105x15(1) straight reps with a 2 sec hard squeeze and then at failure held the weight at mid point while partner pressed against it for a 15 sec iso hold (ouch)
reverse pec deck flyes 90x15 90x15 90x15(1) last set had a 10 sec iso hold bottom 1/3 with partner pressing against it.
bb front raise 30x12 40x12 40x12
seated db 6 ways 10x12 10x12 (these were exceptionally brutal)
done for the day. nasty nasty pump today and a very very good workout in early this am. i was a little off on my decline press today. my balance was way off and idk why, so it felt really ackward and weak, so i didnt push it too hard and get hurt. it could be the prior movements that we dont normally do early on or the big cold front and pressure drop messing with my inner ears. i still felt pretty good and strong on everything else. now it's time to get the chow on and get ready for some football. go bears
meal 1
protein cakes
intra workout meal
intra workout shake 25g whey hydroslate 100g vitargo
meal 2
16oz top round steak w/a1
2 tbl spn coconut oil
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
16oz lasagna with extra meat
garlic bread
meal 5
80g dark matter post workout