yesterday

cardio/abs/chest/delts

30 min stepmill lss

hanging knee ups x15/4
neutral grip machine press 60x20 80x20 100x20 120x8 140x8 160x8 180x8 200x8 ds190x8ds 160x8ds 120x8ds 100x8ds 90x8ds 80x8ds 70x8ds
neutral grip incline machine press 80x10 90x10 100x10 110x10 120x10 130x10 140x10
incline machine press 205x8 230x8 245x8 260x8 (not getting to full contract on last rep of final 2 sets. chest was smoked)
machine fly ss 75x10ss 90x10ss 105x10ss 120x10ss 135x10ss
reverse pec deck fly ss ss30x10 ss45x10 ss60x10 ss75x10 ss90x10 105x10
incline pro grip fly 20x10 25x10 30x10 35x10

done for the day. pretty damn good session in today but later than usual so timing was a tad bit off. the mrs went into work later than usual so i chilled with her so whole sched got shifted. good pace since i was solo and actually pretty strong since i hadnt been on these machines in a couple of weeks. was missing the top end of the reps on my heavy work but i figure that came from the higher rep and volume of the first two movements. got new iron rebel elbow sleeves so elbows actually felt great but shoulders not so much. so i went with rear delts only and even that hurt quite a bit. crazy no pain with chest training but as soon as i rolled into shoulder work they got pretty angry. hell of a pump in the rear delt though. all in all a good session


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
1 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
80g 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
80g 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 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
12oz purple potatoes
onions and mushrooms