yesterday

cardio/chest/delts

30 min stepmill lss

db hex press 25x10 35x10 45x10 55x10 65x10 75x10 85x10
incline pro db fly 20x10 25x10 30x10 35x10 40x10
bb bench press tut 135x8 135x6 135x6 135x43
hs bench press ss 45x10ss 70x10ss 90x10ss 115x10ss 135x10ss
reverse pec deck fly ss 60x10 70x10 80x10 90x10 100x10

done for the day. hit a pr on the db hexs but went into the session trying to protect the elbow but still be productive. both elbows and shoulders are nasty beat up now. no clue how or why but i really dont want to push them further. so other than the heavy db hex press i saved the heavy press for the end and even added a super set in. actually ended up able to push more than i figured. no pain during training really but once cooled down they still hurt pretty good. still making progression on the iron mind bands and using my creams. it should balance out eventually haha. may pull back a week with high reps or long contractions to give everything a little break. wont make that call till my two rest days over the weekend.


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
1/2 avocado
meal 6
6oz turkey
1.5cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms

daily supp additions
75 tne
30 halo
50 drol