Tweettoday

abs/delts/calves

decline situps x10/4
bent over db swings ss 30x20/4ss
band over and backs ss x10/4
db lats 35x8/4
db front raise 15x12/4
standing calf raise 255x10 275x10 295x19 315x10/5

done for the day. my wrecked shoulder was freaking screaming today. had to do lots of stretching on that fucker, it was not happy at all. all in all a great pump workout that was short sweet and to the point. nothing fancy to write home about but we did work.


meal 1
protein pudding
2 tbl spn pb
meal 2
protein cakes
2 tbl spn almond butter
intra
1 scoop intra
meal 3
8oz chicken in com soup
2 cups rice
2 tbl spn coconut oil
meal 4
8oz turkey in frito pie
1 cup of rice
2 tbl spn coconut oil
meal 5
8oz ground turkey

Tweettoday

abs/back/bis

incline sit ups x10/4
roller work
one arm sup pull downs 40x10 50x10 60x10 70x10 80x10
one arm bb rows 100x8 125x8 150x8/4
band shrugs x10/4 (very very tough)
db pull overs 60x12/4
hs iso row 90x15/3
incline ex bar concentration curls 30x10/3 50x10/3
db preachers 30x10/3

done for the day. good session in today. one of my kids got strep throat and is sick as shit and i am not feeling too hot myself. so hopefully i havent picked that fucker up as well. all kinds of nasty bugs flying around everywhere lately from stomach crap to strep to everything else you can freaking imagine. it's going around right now. so i got my fingers crossed i dont get it. that will set me back at least 3 weeks if i have to jump on anti biotics and back off of training. that and being sick on christmas would be freaking awesome. at least the weather is nice haha.

\meal 1
protein pudding
2 tbl spn pb
meal 2
protein cakes
2 tbl spn almond butter
intra
3 scoop intra
meal 3
8oz chicken in com soup
2 cups rice
2 tbl spn coconut oil
meal 4
8oz turkey in frito pie(will unfortunately run out tomorrow most likely)
1 cup of rice
2 tbl spn coconut oil
meal 5
8oz ground turkey