yesterday

cardio/chest/delts

30 min stepmill lss

ng machine press 60x20 80x20 100x20 120x8 140x8 160x8 180x8 200x8 ds200x8ds 170x8ds 140x8ds 110x8 90x8
ng incline machine press 80x10 100x10 120x10 140x10 160x10 180x10
incline machine press 210x8 225x8 240x8 255x8
incline pro grip fly 25x10 30x10 35x10 40x10 45x10 45x10
db lats 10x10 15x10 20x10 25x10 30x10 35x10
incline dante rear delt row 75x10 95x10 115x10 135x10/2
reverse pec deck fly 45x10 60x10 75x10 90x10 105x10

done for the day. shoulders were a little angry going in today and took about 4 good sets warming up. seems like it takes them longer to warm up with the neutral grip machine work when i do it. the contractions are nasty when i am able to get into my normal gym to do them though. felt good and strong and once the area got warmed up, their was no issues at all. lat/tri from monday didnt cause any issues surprisingly. must have been a back day fluke or i slept on it the night before and training made it irritated as all hell. all in all a really good session with no bad issues at all. going to have to train 4 days straight in a row and take 3 days off in a row to get bloods drawn on monday. need to check health markers to see where to take my off season cycle at this point. didnt have to do any clean outs post show this year because they were all perfect except my liver values were sky high from orals. bp and everything else even psa were on the money though. fingers crossed i can keep on pushing.


meal 1
2 whole eggs
4oz sirloin
1.5 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
apple
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