yesterday

cardio/abs/chest

35min stepmill lss

hanging knee ups x20/4
hs bench (negs) 45x10 90x10 115x5 135x5 160x5 180x5 ds225x10ds 315x10ds 90x10ds 45x25 (first drop was all negs)
incline db press 55x4 70x4 85x4 100x8 115x8 120x6 ds105x8ds 85x10ds 65x10ds 55x10
banded floor press 55x10/4
incline db flys 25x10 30x10 35x10
bench press with hanging weight and chains 95x5 95+2c x5 95 +4chains x5

done for the day. good super strong session today. no shoulder or elbow issues at all really today. that kicked off for a good session right out of the gate. really surprised me at how strong everything went today and smooth it moved. not a ton of speed but still smooth and awesome. everything feeling pretty good at this point even with the steady state back in. did add in some stability work with the last movement to test everything out. may increase the reps and add it in to the end of chest training as a high rep burnout set. that movement with the weight hanging off a band really makes you lock in and contract everything you should be in pressing. that in turn forced just a little more blood into the chest. another pretty damn good day in the books


meal 1
2 whole eggs
4oz sirloin
1/4 cup cor
2 cups spinach
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
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