today:

abs/shoulders/chest/calves
free hanging leg raise x10/4
lat pulldown crunches 55x10 70x10 85x10 85x10
cable lats 25x20/4 no rest moved back and forth
reverse peck deck lats 60x25 75x25 75x25 75x25
hs shoulder press 70x8 90x8 115x8 115x8
machine press (deadstop) 80x8 100x8 120x8 140x8 160x8 180x8 200x8 220x8
hs incline 70x5 90x5 135x5 135x5 135x5
flat db bench press 75x10/2 ds 75x10ds 65x6ds 60x6
toe press 190x30 210x30 210x30 210x30

done for the day. shoulder yep it is angry today. hopefully it will feel better as the day moves along. everything pumped up really good though so i have no idea when and why it got angry


meal 1
2 scoops protein powder
1/2 steel cut oats
meal 2
protein cakes
intra
2 and a half scoops intra md
meals 3
16oz tilapia
1/4 cup cream of rice
meal 4
16oz flank steak
8oz sweet potato
meal 5
16oz turkey
1/4 cup sour kraut