yesterday:

delts/traps

10 min treadmill warmup
rotator cuff work
bb shrugs 135x30 185x25 225x20 275x20 315x15 185x20
reverse pec deck rear lats 45x30 60x25 75x20 90x14 60x20
machine lats 50x15(5)(10) 70x15(5)(10) 80x15(5)(10) 90x15(5)(10) first () is forced neg with partner assistance second () is bottom end partials yes these are painful and very very silly
scrape the rack press ss 95x20ss 115x15ss 135x12ss 155x10ss
band rear delt work x20/4
db lats 20x20 25x20 30x15 40x10

done for the day


meals
meal 1
16oz top round
2 cups oats
1 medium granny smith apple
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz top rounds
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water