today:

45 min treadmill am fasted cardio
rumble roller work/stretching

traps/delts
rotator cuff work
bb shrugs 135x20 185x20 225x15 275x15 ds 315x12ds 135x20
reverse pec dec ss 60x20ss 75x20ss 90x20ss 90x20ss
orange light band rear delt pulls x10/4
machine lats 50x8(10)ss 70x8(10)ss 80x8(10)ss 90x8(10) first set way to light. first number is partner pressing down on the negative and (#) is straight reps
db swings 40x30 45x30 50x30 55x30
banded machine press 100x10 110x10 120x10 heavy red bands were used
done for the day


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
100g sweet potatoes
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g jasmine rice
meal 4
16oz ground turkey
100g jasmine rice
meal 5
16oz chcken
100g cream of rice w/ tbl spoon sugar free jelly
meal 6
16oz ground turkey