today

abs/calves/chest/delts/tri/cardio

hanging leg raise x15/4
standing calf raise 220x10 240x10 260x10 280x10 300x10 320x10
machine press 100x10 120x10 140x10 160x10 180x10 200x10 rp 220x8
incline bb press 185x8 225x8 255x8 275x8(lost speed a bit) 315x5 315x5
incline pro fly 40x8/3
dips x10/3
reverse peck deck fly 90x20 105x20 120x20
db 6 ways 12x10/3
machine shoulder press 120x8/3
db skullies 40x10(10s iso)/4
seated rope extensions 100x10/4
12 min step mill intervals 1-1

done for the day. not a bad session at all today. absolutely no waiting whatsoever so we flew through it. got a really good pump going and felt pretty strong. shoulders were a tad bit ill tempered for the majority of the workout. they did open up and loosen up a bit as we went. i can tell that strength is coming down a little bit but not to bad. i am thinking it will bounce back. i had some pt done again yesterday as well. i forgot to note that. she is still opening up my back obliques and really working on my lower traps and rhomboids. i have really bad circulation issues in that area. all in all a good day in the books. i weighed in at 251 first thing yesterday am also

meal 1
50g mancake waffles
1/4 cup cream of rice
30g whey iso
meal 2
4 whole organic free range eggs
1 cup oats
2 tbl spn natty pb
1tbl spn sugar free jelly
intra
2 scoops peri md 10g creatpure w/gal water
meal 3
8oz turkey
2 flat out breads
meal 4
8oz cod
8oz red potato
meal 5
8oz tcod
1/3 cup cream of rice with sugar free jelly
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut