yesterday

cardio/chest

35min step mill am fasted

incline db press 25x15 40x15 55x15 60x8 65x8/3 (all tut reps about 20sec per rep give or take)
hs incline press 5sec neg 45x8 75x8 90x8 115x8 115x6/2
hs bench mr 45x2 90x2 135x2 145x4/6(20sec between rounds)
incline pro fly 30x10 35x10/3
pec minor dip x25 x23
dips x12 x11

done for the day. i wish i could put into words the pain and burn from the super slow tut reps. it seems like the first 4-5 are bearable and just a tad bit shaky but after that it is one hell of a serious test of pain tolerance and focus. that and it's more fun to watch a training partner struggle on them than doing them yourself. we also hit the top set on the hammer incline and i was having issues so we did the last set or 2 with pure negatives. that just iced the cake after we burned it to the ground. still help pretty good explosive strength for the normal presses but had to have a little spot to lock out of the last rep on the last set or 2. no issues at all today so all in all a good session. going to be hitting it solo for the remainder of the week.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
3/4 cup oats
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
meal 3(pre)
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
2 scoops whey iso
3 cups captain crunch cereal
1 cup coconut milk
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
1 cup fage greek yogurt (2%)
1 scoop whey iso
30g granola
150g berries
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms