yesterday

cardio/abs/shoulders

45 min stepmill am fasted

machine crunches 50x15/4
bb shoulder press 95x10 145x10 195x10 (lost strength quick here today)
Giant Set 1
incline rear db lats ds 30x10ds 20x10ds 10x10
sm shoulder press ds 195x5ds 170x5ds 145x5ds 115x5ds 95x5 super slow
wide upright rows 50x10
overhead db lats 10x10
incline db lats 20x10
incline db rear lats 20x10
incline dante rows 50x10
machine shoulder press 45x10 super slow
Giant Set 2
bent cable rear lat cross gs 20x10
cable lat cross gs 20x10
machine lat gs 40x10
machine press varying heights 120x10
incline db rear lats ds 30x10ds 20x10ds 10x10
sm shoulder press upset gs 95x5us 115x5us 145x5us 170x5
close upright row gs 50x10
overhead lat 1.5s gs 10x10
incline db lats gs 20x10
incline db lats gs 20x10
incline dante rows gs 50x10
Giant Set 3
bent cable rear lat cross gs 20x10
stand cable rear lat cross gs 20x10
incline db rear lat gs 30x10
incline dante rows gs 50x10
db lat ds 30x10ds 20x10ds 10x10 (nasty reps on the 30s)
machine lat ds 80x10ds 60x10ds 40x10
db lat 10x10-9-8-7 down to 1
wide upright rows gs 50x10
sm shoulder press gs ds 195x5ds 170x5ds 145x5ds 115x5ds 95x5 super slow on last set


done for the day. another session in with my son, so he got his ass broke off again. actually he has only missed one day this week. it's funny he gets pissed when i tell him 10 minutes before i am leaving that he has to go. him and my wife get up and go do cardio with me butt crack early as well. my daughter was joining us but started up a new job so she dodged that bullet. 430 is an early wake up call for my whole house haha. anyway pretty good session today, with pretty good strength and a damn good pump. gym lost power about a quarter of the way through so that made it very interesting to say the least. smashed my fingers a little bit and rocked a shin on a weight tree haha. feeling the huger pains from losing my yogurt and cereal in full effect now. kicking my ass actually haha. we are now officially in buckle down mode in the home stretch. posed with ken last night putting on the finishing touches of my best presentation also. so some good additional cal burn there as well.


meal 1
2 whole eggs
4oz sirloin
2 cups spinach
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
1 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
8oz chicken
3/4 cup jasmine rice
1 cup broc
meal 6
6oz turkey
1 thomas english muffin
sugar free jelly
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms