yesterday

cardio/delts/cardio

45min stepmill am fasted
30min stepmill pm

standing db lats 10x10 20x10 25x10 30x10 35x10 40x10 45x10
stand heavy db part lats 55x10/4
hs shoulder press 90x10 140x10 180x10 230x10 ds230x5ds 205x5ds 180x5ds 135x5ds 90x10
reverse pec deck fly 60x10 70x10 80x10 90x10 100x10 110x10 120x10
bent cable cross rear lat ss 5x10ss 10x10ss
cable cross lat ss 5x10 10x10

done for the day. grinding and dragging serious ass again today. moving like a damn slug. nothing fancy at all today just added in one drop set which was brutal to say the least. more straight forward straight sets chasing the pump and moving up to failure in around the 10 rep range. got a surprising nasty pump going today even with such a slow ass dragging tempo and strength really wasnt to bad. i did pull up short on the finishing movements today because my shoulders started grinding a bit and i didnt want to risk hurting anything. all in all a good day for the most part though.


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
3/4 cup jasmine rice
sugar free jelly
meal 7
8oz sirloin
6oz purple potatoes
onions and mushrooms