Tweettoday:

chest/delts/cardio
10 min treadmill warmup
rotator cuff work
banded hs decline band x20/2(warmups) 45x8 70x8 90x8 (felt pretty freaking heavy)
bb bench w/pauses 135x8 185x8 215x8 255x8(last 2 were forced) 225x7
incline db press 55x8 70x8 90x8 90x8/3 (gusto smoked me on these)
machine flyes 120x12/2 (nasty hard contraction and hit failure on last 2)
reverse peck deck 75x15 90x15/3
banded hs shoulder press 45x8 70x8 80x8
machine lats w/forced negs 50x5(x15) 60x5(x15) 70x5(15) first numb is forced negs and second is straight reps
interval cardio 15mins step mill 1min sprint with 2 min slow pace

got in and tore it up pretty good today. we moved some semi heavy weight around today. probably going to be nasty sore after this one as well. another good session in with gusto that moved pretty fast paced.

meal 1
protein cakes w/sugar free jelly
intra workout
2 scoops intra md
meal 2
16oz tilapia
meal 3
16oz ground turk
meal 4
(cheat) bacon wrapped pizza, i will update the amount at the bottom when i eat it. (gusto isnt going to like this one haha
meal 5
16oz turk
1/2 bag broc

only had 4 squares gusto and trust me it wasnt even close to be any good at all. it was actually pretty gross