yesterday:

chest/delts/tris/calves
10 min treadmill warmup
rumble roller work and stretching
incline db press 25x15 45x15 65x15 85x15 100x11 110x8
sm incline press 135x8 185x8 225x8 255x8 275x7
bench press 185x21 185x17 185x14
stretch pushups x14 x14 x11
db lats 20x12(10) 25x12(10) 30x12(10) 35x12(10)
db front raise 15x10 20x10 25x10
reverse peck deck 60x50/2
assist machine pressdowns 100x10 120x10/4
machine toe press 250x10/5

done for the day. moved some really heavy weight today and everything felt good and on point. got a huge abundance of cals today and yesterday since it was father's day weekend. i had 2 tripple cheese burgers and some fries with a slice of german chocolate cake and a couple scoops of ice cream as a cheat yesteday. other than the cake and ice cream the burgers where made at home so they werent to awful bad. kids and wife made me protein waffles with reese's pieces for breakfast. so that gave an even more boost of glycogen for the day.


meal 1
protein waffles w/reese's pieces
meal 2
protein cakes
intra workout
2 scoops intra md
meal 3
16oz ground turkey
1/4 cup cream of rice w/s/f jelly
meal 4
16oz grilled chicken w/ bbq sauce
meal 5
16oz ground turkey
1/2 bag brocolli