yesterday cause i was slacking on posting:

traps/delts:
10 min tread mill warm up
rotator cuff work
bb shrugs 135x30 225x25 275x20 315x17 315x15 185x20
reverse pec deck 60x30 75x25 90x20 105x17 75x20
rope rear delt pulldowns 30x30 40x25 55x20 70x20 85x20
db lats 15x20 20x20 25x20 30x20 20x20
machine lats 40x20 60x20 80x20 100x15 50x20
machine press 50x50 50x50 40x50 40x50
ran short on time for my meals cause the gym owner came in and was asking about my opinions on new equipment and gym layout. so he screwed me on abs today.


daily menu:
meal 1
100g whey shake
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g whey shake
150g babyfood oats
meal 4
16oz steak
2 tbl spns coconut oil
meal 5
16oz chicken
green veges
meal 6
1 large supreme pizza
meal 7
100g whey shake in water

i had a cheat of pizza today cause we had some work done on the house at dinner time. no excuses but my grill is out of gas and i didnt have enough charcoal to grill. so rather than missing a meal and having my cheat on thursday like i normally do for tnf i had it today