today

calves/chest/delts

seated calf raise 75x10 100x10 125x10 150x10 175x10 200x10/2 (2sec hold in the stretch)
hs flat press 55x8 65x8 70x8 75x8 90x8
incline bb press 165x8 185x6 225x6 265x8
machine press 150x15/3
reverse peck deck fly 90x15/3
heavy db lat swings 50x25/3

done for the day not the strongest or heaviest day in the books today. the bi shoulder area where i pulled was super tight. so i went nice slow and easy not to aggervate it any more. still not a bad day and still got a nasty painful pump going. so it was productive. i have to make up the cardio from today at the end of the week because we were out of time and had to go get my meat from the store. cant get off the time line and we didnt realize it early enough yesterday. eh, still a good day though.


meal 1
5 whole eggs w/light cheese
1 cup spinach
4 slices ez bread
1 tbl spn natty pb
1 tspn coconut oil
meal 2
8oz turkey
1.5 cup jasmine rice w/cinnamon and splenda
1/2 avacado
1 cup green beans
meal 3
2 scoops whey iso
1/2 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4
8oz sirloin
14oz purple potato
1 heaping tbl spn natural honey
1 cup broccoli
meal 5
8oz chicken
2 cup jasmine rice w/cinnamon
1 cup green beans
meal 6
8oz turkey
12oz red potato
1 cup broccoli
1/4 cup sour kraut
meal 7
2 scoop whey iso
1/3 cup cor
1 tbl spn pb