today:

chest/tris/delts/calves

10 min treadmill warmup
rumble roller and stretching
banded hs bench press 25x15 35x15 45x10(warmups) 70x15 80x15 70x15 (hard 1sec contraction)
decline db press 50x10 60x10 70x10 70x10 70x10
cable crossovers 40x10 50x10 60x10
assist machine tri pressdowns 150x10 150x10 150x9
assist machine dips x17 x15 x12
hs shoulder press 90x8 115x8 115x8
db lat raise 30x8/5
standing machine crunches 35x15/4

done for the day. good pump day. nothing to really annotate at all today. got gusto posing this evening and he is getting nastier by the meal. so it is going to be a freak show here in a little bit


meal 1
16oz tilapia
1/4 cup cream of rice w/1tbl spn pb and s/f jelly
meal 2
steak w/egg cheese
bagel
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz ground beef burgers w/whole wheat buns and pickles
meal 5
8oz ground beef burger 8oz grilled chicken