today:

arms
10 min treadmill warmup
incline db curls 15x15 20x15/2(warmups) 25x15 30x15 35x15(12) 35x14(1) 3d set was straight reps stood up and did hammers to failure 4th set was straight reps then an iso hold as long as i could hold it
machine curls 60x15 70x15(to heavy) 60x15 60x15 60x15
reverse bb curls 30x15 40x15 50x15 60x15 70x15(ouch heavy)
straight bar pressdowns 120x30 150x30 180x30(5)(1) 200x30(10)(1) 3d set was straight reps 5 forced and 10 sec iso hold partner pushing against it. 4th set same with 10 forced reps and iso hold
bench dips x15 x12 x20 (snuck another 10 in after a short break because training buddy did 25 on his last set and i couldnt be shown up)
lying db extensions 35x12/3 was hitting close to failure at 12 so i couldnt move up any.

got a little bit nasty and silly today. killer pump and got into a little comp back and forth with my strong man buddy. so it was an insane day.

meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey burgers w/cheese
8oz sweet potato
meal 4
16oz new york strip steaks trimmed as best as possible
8oz red potato
meal 5
16oz bbq chicken
2tbl spn coconut oil