yesterday

cardio/abs/delts

25 min stepmill intervals 1-1

standing cable crunch w/vac 85x20/4

machine shoulder press 100x10 120x10 140x10 160x10 180x10 200x10(failed at 10)

Giant Set 1
machine lats 30x10-9-8 followed by x10 pump reps gs
seated db overhead lats ss 10x10ss/gs
seated db arnolds ss 10x10gs
seated db 2 ways ss 10x10fwd/x10bkwd gs
machine press 120x10

Giant Set 2
shoulder press 120x10gs
upright rows wide 70x10gs
high incline db lats ds 30x10ds 25x10ds/gs
med incline db lats ds 25x10ds 20x10ds/gs
low incline db lats ds 30x10ds 20x10
stand db lats ds 25x10ds 20x10ds 15x10
bent rear delt row ds 30x10ds 25x10ds 20x10

Finishers
seated db lats ss/ds 25x10ds 20x10ds 10x10ds
reverse pec deck fly ss/ds 120x10ds 90x10ds 75x10
reverse pec deck fly iso 90x failure
upright row ds 80x10ds 70x10ds 60x10ds 50x10ds 40x10ds 30x10ds 20x10

done for the day. really doesnt look like a lot on paper written out but damn if it wasnt a lot moving through. i did see a bit of a strength drop on shoulder presses but i did train at my normal gym, so it is different machines. still not to happy about the loss though. i literally failed on 10 and no way i would have came close to 10 on anymore up sets. all in all a pretty damn good session. pump was nasty and painful and lifting arms or drinking from the jug was a challenge. elbows are def beat up a bit but not an issue toady and didnt need sleeves. so all in all a pretty damn good day. back is almost recovered after 2 days so my recovery may be improving a bit.


meal 1
2 whole eggs
4oz sirloin
1/2 cup oats
2 cups spinach
100g blue berries
meal 2
8oz turkey
3/4 cup jasmine rice
1 cup green vege
1/4 cup black beans
meal 3(pre)
2 scoops whey iso
40g 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
3/4 cup jasmine rice
asparagus
1/4 cup black beans
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
1/4 cup black beans
1/2 avocado
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms