today:

abs/arms/cardio
10 min treadmill warmup
incline sits x10/4
leg raises x10/4
cable crunches 50x15/4
cable extensions pressdowns extensions combo did 3 rounds of 100reps total with 20 reps in each position and hand spacing. no rest except changing hand spacing
db tate extensions 20x10 25x10 30x10 35x10
overhead db extensions 30x8/4 back and forth from hand to hand with no rest
stand db curl w/hammers 20x15x15 25x10x10 30x10x10 35x10x10 standard db curls no rest straight to hammer curls
one arm db preachers 35x8/4 again no rest from arm to arm
30 min step mill steady state
roller work

done for the day. shoulder is a little tender but all is good. pump was stupid painful today and i pushed the pace hard. in and out with cardio in about80 mins total


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