yesterday

cardio/chest/delts

30 min stepmill lss

hs incline 45x10 70x10 90x10 115x10 135x10 ds135x10ds 115x10ds 90x10ds 70x10ds 45x10 (needed assist on some of the latter sets)
Giant Set 1
decline db press 75x10gs
flat fly gs 25x10
hs bench forced neg gs 135x10
incline pro db fly gs 25x10
Giant Set 2
incline db pro fly gs 30x10
flat db press gs 80x10
flat fly gs 30x10
decline db press gs 80x10
incline bb press pause gs 135x10
Giant Set 3
cable fly high to low gs 25x10
flat fly gs 30x10
incline press gs 135x10
decline fly gs 30x10
flat db press gs 75x10
incline bb press gs 135x10
lean supported db lats 15x10 20x10 25x10 30x10 35x10

done for the day. trained with my normal training partner today at his facility. his machine selection is a bit more limited than my normal gym but we got a good amount of angles and volume in. strength was ok but i was hoping to get a little more. felt like my additional drive was good but i was def losing gas on the back end of sets. so my strength was good on say the first 5-7 reps and then it would completely fall off. elbows didnt hurt pressing at all but grabbing and picking up weights as well as flys was pretty damn tender. so they are beat up from pulling for damn sure. got a hell of a good pump going though and failed a number of times. so an ok session i would say. also moved up to the next iron mind band.



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

supp additions

100mg tne 4 hours prior
50mg drol 2hours prior
20mg halo 2 hours prior