today

chest/delts/tri/cardio

handbike warmup
activation exercises 4 rounds ss
incline db press ss ss25x12 ss40x12 ss55x12 ss70x12 85x12 100x12 110x11 1/2 (didnt quite get 12 on the last set)
incline bb press 155x10 185x10 205x10 225x10 255x10
machine press cluster set 180x15cs x9cs x7ds x5 (45sec between rounds)
machine flys w/stretch 105x8 120x8 135x8 (15 sec stretch)
bent over db swings 50x25/4
banded db press 40x8 50x8/2 (brutal hard)
ind handle press downs 100x12 110x12 120x12 120x12
overhead rope extensions 100x10/4
15 min step mill intervals 2-1

done for the day. stringing together back to back awesome days. sucks i missed the last rep on db presses but they were all clean. nice strong and very good pump today. no bad issues at all today. elbows are a tad bit tight but not tender. so we will chalk it up as good to go. very happy with this session. surprising because i didnt sleep very well last night. cpap mask was kicking my ass and i didnt have a good rating this am. worse rating i have had so far. it was in the low 90s and i have been hitting 100 or 98. so hopefully i can get a good off and on sleep going tonight for leg day


meal 1
3 whole eggs w/light cheese
1 cup egg whites
1 cup spinach
1 tbl spn natty pb
1 tspn coconut oil
1 orange
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
8oz kumbucha