today:

45min treadmill am fasted cardio
rumble roller work/stretching

calves/chest/bis
10 min treamill warmup
standing one leg calf raise ts bw x 20ts bw x 18ts bw x 15ts bw x 14ts
toe press on leg press ts 200x50/4
tibia machine ts 40x20/4 (these were all done nonstop for all 4sets)
rotator cuff work
decline db press 40x15 45x15 50x15 65x15 80x12 95x9 105x6
sm decline press 135x8 185x8 205x8 225x8
pec minor dips 25x18 drop weight x12 25x16 drop weight x12 25x14 drop weight x11 25x10 drop weight x8
bench press 135x5 155x5 185x5 205x5
machine curls 50x20 70x20 90x20 ds 100x10ds 90x10ds 80x10ds 70x10ds 60x10ds 50x10 (that hurt really bad)
cable rope curls 70x20 90x20 110x20 ds 140x10ds 120x10ds 100x10ds 80x10ds 70x10ds 60x10ds 50x10
done for the day

pretty good workout today. i am pretty tired and run down at this point but the numbers are still good and the pumps are still coming on really good. i am sore as crap from yesterday's leg workout so it was def a ass kicker and chest and bis are prob going to be tight for a couple days. i am very very happy were i am sitting at this point and hoping to grow a bit more moving into the next few weeks. that's the idea at least haha

meal lineup
1 lemon squeezed in 16oz of water
meal 1
8oz tilipia 8oz ground turkey
50g cream of rice with 2tbl spn sugar free jelly
meal 2
8oz tilipia 8oz ground turkey
meal 3
16oz ground turkey
meal 4
16oz ground turkey
meal 5
16oz chcken
50g cream of rice with 1 tbl spoon sugar free jelly
meal 6
16oz ground turkey