Tweettoday:

chest/delts/calves/rehab (secondary)
10 min treadmill warmup
roller work/stretching
ng machine press 80x10 100x10 120x10(warmups) 165x11 165x10 165x8 165x7 165x6 (these were done super slow with max muscle tension. they hurt like a ***** too)
sm decline press 185x6 225x6(feeders) 245x8 245x8 245x8 245x8
machine flyes ss 90x10ss 105x10ss 120x10ss
reverse peck deck ss ss90x15 ss90x15 ss90x15
stretch pushups ss x11ss x10ss x9ss (lost one rep per set haha)
db lats ss ss20x10 ss25x10 ss30x10
db front raise ss 20x8ss 25x8ss 25x8ss
standing calf raise ss ss175x20(20) ss150x20(20) ss135x20(20) the second number is partials out of the bottom and i freaking lost a plate each set cause i was failing in the 17-18rep range.
roller work/stretching

done for the day. started the day off with my rehab stuff. internal e stim, needling and graffing. yep it hurt like it was cool but i feel better each time so something is working very well. i also got a really good fast secondary chest and shoulders in today. pump was unreal and my weight choices were pretty much on point. overall great day and nice end to the week. we got this secondary workout done in about 55 minutes total.


meal 1
protein cakes w/sugar fee jelly
intra workout
2 scoops intra md
meal 2
16oz tilapia
2 tblspn coconut oil
meal 3
16oz tilipia
meal 4
16oz steak
8oz baked potato
large green salad w/fat free jalepeno ranch
meal 5
16oz turkey
1/2 bag broc
1/2 cup sour kraut