today

chest/delts/tris

hand bike warmup
machine press 80x10 90x10 100x10 120x10 140x10 150x10 160x10
pec minor dips x15/4
cable cross/squeeze press x10/4
ladder push ups x31 x12 x11
bent db lats 20x30/4
db lats 20x10 25x10 30x10 ds35x10ds 25x10ds 15x10
band pull aparts x15/3
ind handle reverse push downs 80x15 90x15 100x15 110x15 120x15
assist machine press downs 80x8 100x8 110x8 120x8

done for the day. great pump session today. shoulders and tie ins were pretty tight going in but i didnt have any real issues with the pec at all. so i would say it was a pretty productive and successful day. did have to take a bit longer because of the crowd but not to bad.


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