today

calves/chest/shoulders(#3)

standing calf raise 355x10 395x10(x10)10s/4
db press 25x15 40x15 55x15/3
special flys(kind of like a 2 db pullover) 20x10/3
stretch pushups x27 x17
reverse peck deck fly 90x20/3
db lats 30x8/3
6 ways 10x10/2

done for the day. great pump and even though it was stupid slammed full of ignorant inconciderate punk ass dick heads it still ended up being a great fast session. i am getting a little bit of back spasms when i arch but overall my back isnt wrecked from squats and stiff leg at all today. i woke up and everything felt great. so win win other than a little bit of spasming. day off tomorrow so a little lower cal but i get to sit on my butt and do nothing except bing watch breaking bad. good stuff. i am having 3 beef meals today also. so it is an extra good day

meal 1
4 whole organic free range eggs
4oz 97/3 beef
2 slice ez bread
1/2 tbl spoon coconut oil
meal 2
8oz ground turkey
8oz red potato
1 tbl spoon evoo
1 cup spinach
meal 3
60g whey hydro
1/3 cup cor
2tbl spn pb
intra
2 scoops intra(10g creapure)
meal 4
8oz ground beef 97/3
2 cups jasmine rice
meal 5
8oz sirloin
8oz white potatoes
big ass green salad with lots of veges
meal 6
60g casine hydro
1 cup oats
1tbl spn almond butter
1/4 cup sour kraut