yesterday

cardio/chest/delts

20 min stepmill lss

decline db press 25x10 40x10 55x10 65x10 70x10 75x10 80x10
decline db fly 20x10 25x10 30x10 35x10 40x10
flat db hex press 30x10 35x10 40x10 45x10 50x10 55x10 60x10 65x10
flat db fly 20x10 25x10 30x10 35x10
reverse pec deck fly ss 60x10 80x10 90x10 100x10 110x10 120x10
pec deck fly ss ss60x10 80x10 90x10 100x10 110x10 120x10
db lats 15x10 20x10 25x10 30x10 35x10/2

done for the day. not to bad of a session today. a little tired and ran down from the loss of sleep over the weekend and my whole sched being dicked up. so body didnt feel to bad but drive and mind a little off. shoulder my actual good one was a tad bit angry while warming up and since it was feeling off i didnt push the issue with heavy weight. still got some damn good contractions going though and focused more on 2-3 sec contractions as opposed to increasing the weight. over all not a bad day in the books and making progress which is good. tomorrow is a cardio only day off, so hopefully i can get caught up and back on track somewhat


meal 1
2 whole eggs
4oz sirloin
1 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1.5 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
1/3 cup cor
1tbl spn pb
intra
1 scoop recovery factor x
2 scoop hbccd
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
1/3 cup cream of rice
meal 5
2 cups egg whites
12oz red potatoes
asparagus
1/4 cup black beans
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms