yesterday:

chest/delts(delaod)
10 min treadmill warmup
rotator cuff work
twist press ts 35x10 40x10/2(warmups) 45x8ts 50x8ts 55x8ts 50x8ts
flat db flys ts 35x8ts 35x8ts 30x8ts 30x8ts
banded hs decline ts45x8 ts45x8 ts45x8 ts45x8
reverse peck deck 75x30/3
db lats 25x10 30x10 35x10 35x10
spider walks x3/4

done for the day. last week of deload hell yeah. i was going to do some hiit cardio today but i am actually pretty sore so i will take one extra day off to recover before i add it in. i feel pretty good other than being a bit sore though. i havent been sleeping really well and i havent put my finger on as to why. it very well could be the cold aggervating an injury of mine that is making me wake up many times a night and not being able to get fully comfortable


meal 1
16oz top round steak w/a1
1 cup grits
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz ground turkey w/ketchup
8oz sweet potato
meal 4
big bowl of beef stew w/lots of beef and veges
meal 5
16oz ground turkey w/chilli and cheese