today:

delts/chest/tris (secondary)
10 min treadmill warmup
roller work
reverse peck deck 60x10/2(warmups) 75x30x25x20x15 90x10
seated db lats 20x12 25x12 30x12 30x12
ng machine shoulder press 100x10 140x10 150x10
machine press 120x10 150x10(warmup) 170x14 170x11 170x9 170x8
decline db press 65x10/3
machine flyes 120x10 135x10 150x10
one arm cable pressdowns 50x10 60x10 70x10 80x10 90x10
seated overhead rope extensions 120x10 140x10 150x10 160x10

done for the day. felt really good and strong, with everything kicking nicely once i got good and warmed up. the heat is off the charts so i have had zero issues cooling down even though i push the pace pretty quickly. both knees are super tender today but i rolled the crap out of both legs. so hopefully it will ease up


meal 1
protein cakes
meal 2
16oz tilapia
1/4 cup cream of rice w/natty pb and s/f jelly
intra workout
2 scoops intra md
meal 3
16oz tilapia
1/4 cup cream of rice w/s/f jelly
meal 4
16oz chicken
medium green salad w/jalepeno ranch
meal 5
16oz ground turkey
1/2 bag brocolli