today

abs/calves/chest/delts/tris

seated machine crunches ss 70x15/4ss
machine toe press ss ss210x10 ss230x10 ss250x10 ss270x10
flat db press 25x8 40x8 55x8 70x8 85x8 100x8 115x8
incline bb press 135x8 185x8 225x8 275x8 315x8 (lost speed at the end of 275 but went up for grinders)
bench press 225x6/3
dips x10/3
reverse peck deck fly 90x40 105x30 120x20 135x10
seated db lats 25x15 30x15 35x15 40x6+15p
db skullies 35x10/4

done for the day. great super strong day today. another good firing and everything felt really good. i needed to note i have been vodoo flossing before all my upper body work. that has been helping out a lot with the bicep tendonitus. i was really happy with the speed i got on the inclines today. so strength is good and conditioning is great and weight is coming down perfectly. so all in all i am happy with progress.


meal 1
100g mancake waffles
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
8oz red potato
meal 4
8oz cod
8oz red potato
meal 5
8oz turkey
2 tbl spn coconut oil
meal 6
8oz turkey
1 cup broc
1/4 cup sour kraut