Tweettoday:

chest/delts/abs/calves
10 min treadmill warmup
rumble roller and stretching
machine press ss 80x8ss 90x8ss 100x8ss 110x8ss 120x8ss 140x8ss 160x8 180x8 200x7 these were constant tension with hard contractions at the top
crunches ss x15/6 vacuums between each rep not set
sm incline press 135x6 185x4 225x6 255x6 275x6 (got all 6 on the last set but i was damn near close to failure)
machine flyes 120x10 135x10 150x12(8) 165x10(8) partials for second number
reverse peck deck 75x15(8( 90x15(8) 90x15(8)
seated db press ss 50x8ss 55x8ss 60x8ss 65x8ss 70x8ss
band pull aparts ss x15/5
standing calf raise 135x8 155x8 175x8 195x8 215x8 225x8

done for the day. only thing to note is my mid back is a little bit sore from squatting yesterday and my shoulders are a little stiff and tender. other than that i feel pretty good and got a damn good session in again today. oh and those crunch/vacuums are a freaking *****.



meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
protein cakes
intra workout
2 scoops intra md
meal 3
16oz tilapia
meal 4
16oz steak kaboobs w/veges
8oz baked potato w/grass fed organic butter 1tsp
meal 5
16oz ground turkey w/low carb ketchup and mustard
1/2 cup sour kraut
1/2 bag broccoli