today

chest/delts/tri/cardio

hand bike warmup
activation exercises 4 rounds ss
incline bb press ss ss135x10/4 185x25 205x20 225x15 245x10
pec minor dips ss x8/4ss
dips ss ss x8/4
bent over db lat swing ss 40x30/4ss
spider walks ss ss x3/4
one arm cable press downs 60x8 70x8 80x8/2
15 min step mill intervals 2-1

done for the day. silly fast pace today with some pretty high rep stuff. i was actually surprised at how heavy i was able to go with such high reps also. no shoulder or pec issues at all either. so i would say successful on that aspect. the cable press downs felt heavy as hell though and delt work was absolutely brutal. painful brutal pumps today. great day though. my sleep machine says i am averaging about 7-9 hours per day sleep per week. i am not sleeping the full time it is registering and i am using both gaba and valarine root at bed time. so i am feeling a bit groggy and tired during the day. may be another symptom to note for the need to deload and clear out


meal 1
3 whole eggs
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
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
meal 5
6oz chicken
1 cup jasmine rice w/cinnamon
1 cup broc
meal 6
6oz turkey
12oz red potato
9 asparagus spears
1 bottle kumbucha
meal 7
2 scoop whey iso
1 tbl spn pb
1/2 cup oats