today

chest/delts/tris/back

10 min treadmill warmup
flat db press 25x10 40x10 55x10 70x10 85x10 100x10 115x10
incline bb press 135x6 185x6 225x6 275x6 315x6 315x6 315x6
dips x10/4
v bar press downs ss 150x10ss 160x10ss 170x10ss 180x10
close grip push ups ss ss x27 ss x21 ss x17 ss x14
wide grip chins ss x11ss x10ss x9ss x8ss x8ss
banded face pulls ss ss x15/5

done for the day. super strong today. i actually hit some really good weight and felt good for the most part. shoulders and elbows are a little tight and beat up. more so tight and stiff than anything but def noteworthy. legs are good to go but my knees were freaking screaming all evening haha. good today but man i must have jacked them up good yesterday as well. eh off day coming up monday so time to heal and recover.


meal 1
16oz cod
2 cups white rice
2 tbl spn coconut oil
meal 2
protein cake
intra
2 scoops intra
meal 3
8oz turkey patty melts
8oz sweet potato
2 tbl spn coconut oil
meal 4
8oz turkey patty melt
10oz red potatoes
2 tbl spn coconut oil
meal 5
8oz ground turkey
2 cups white rice