yesterday

cardio/chest

30 min stepmill lss

incline db press 25x8 40x8 55x8 70x8 85x8 100x10 110x10
Giant Set 1
decline db press gs 80x10
flat db fly gs 35x10
hs bench forced neg gs 70x10
incline db fly gs 35x10
Giant Set 2
incline db fly gs 35x10
flat db press gs 85x10
flat db fly gs 35x10
decline db press gs 80x10
incline bb pause press gs 135x10
Giant Set 3
Cable fly high to low gs 30x10
flat db fly gs 35x10
incline bb press gs 135x10
decline db fly gs 35x10
flat db press gs 85x10
incline bb press gs 135x10
Giant Set 4
incline bb press tut 95x10
flat db fly gs 35x10
decline db pullover fly gs 15x10
incline bb press gs 135x10
cable fly high to low gs 30x10
Finisher
hs bench press 70x30

done for the day. great session today for the most part. switched issues up a tad bit with forearms and elbows being good but shoulder is a tad bit beat up. so i dropped the shoulder work off for today and will tack it on with arms friday. didnt want to push it further considering how heavy and much volume i hit. super strong though today and an excellent pump. everything was firing on point esp since we were going back to back on the intro heavy incline db press. so maybe 20-30sec rest between sets and still able to move up over 100. actually have gotten a bit stronger. all in all a good day in the books


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