today

chest/tri/abs/calves

5 min stationary bike warmup
roller work
banded db press 25x8 40x8 55x8 70x8 75x8 80x8
incline bb press 205x6 225x6 265x6 285x6
machine press 170x8 190x8 ds190x8ds 170x8ds 160x15p
pro grip incline flys 30x10 35x10/2
ind handle press downs 120x12/3
reverse ind handle press downs 100x12/3
lying tri extensions 30x10 35x10/2
standing cable crunches 70x10/4
seated calf raise 50x10 75x10 100x15/4

done for the day. i am sore as shit and can barely sit and stand. yesterday's session absolutely smoked me big time. so it was a chore to get warmed up and rolled out haha. the pump today was brutal painful as well. i moved some good weight today but nothing significant or records but everything felt really really good. with a high frequency and high volume setup i have to make sure i am not going past failure with good form, so i am pulling back a smidge but still giving it my all but not going past that. if that makes sense. the focus body part will shift at various points through the program. good stuff that is a whole new experience for me. so it should be a fun learning experience. my intra workout is being provided my a new company since prime nutrition is garbage and made by scum bags. i forgot to note that a while back.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cake
2 tbl spn almond butter
intra
2 scoops intra
meal 3
8oz turkey
8oz sweet potato w/cinnamon
2 tbl spn coconut oil
meal 4
8oz turkey
10oz red potato
2 tbl spn coconut oil
meal 5
8oz ground turkey