today:

45 min treadmill am fasted cardio

traps/delts/abs
10 min treadmill warmup
rumble roller work stretch
rotator cuff work
bb shrugs 135x20 185x20 225x15 275x15 315x12ds 135x12
db lats 20x15/3 warmup
spider crawls ss 1min ss 1min ss
bent over db lats 25x12 30x12
spider crawls ss 1min ss 1min ss
bb front raise 50x10 50x10
spider crawls ss 1min 1min ss
side lat db swings 55x10 45x10
lower ab machine 20x10 30x10 40x10 50x10
cable rope crunches ss 30x10ss 40x10ss 50x10ss 60x10ss
swiss ball crunch x10/4
done for the day


meal lineup
meal 1
16oz tilipia
50g cream of rice with 1 tbl spoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g jasmine rice
meal 4
16oz ground turkey
50g jasmine rice
meal 5
16oz chcken
50g cream of rice w/ 2 tblspn sugar free jelly
meal 6
16oz ground turkey