yesterday

cardio/chest/walk

40 min stepmill lss

flat db fly 21s 15x10 20x10 25x10 30x10 35x10 40x10

Tri Set
incline bb press 135x10ts
flat db fly tut 35x10ts
hs flat press forced neg 45x10ts

Super Set 1
incline bb press tut 185x8ss
incline bb press power ss185x10

Super Set 2
incline bb press heavy 225x10ss
incline bb press tut ds 185x6ds 135x10(power)

Super Set 3
flat db fly tut 35x10ss
hs bench forced neg 185x10

Giant Set 1
decline db pullover fly 20x10gs
db flat fly 35x10gs
hs bench press tut 90x3ds 70x6
incline bb press 3sec pause 135x10gs
machine fly 90x6gs
hs incline 70x7gs
hs bench press 70x10gs
decline db press ds 65x8ds 45x11

Giant Set 2
kneeling cable cross 30x10gs
incline pin press dead stop 225x10gs
decline pullover fly 20x10gs
hs incline tut 90x6ds 70x5ds 45x12pump
decline fly 35x10gs
incline pin press 225x6+4 forced
flat fly 35x10 press x8
cable cross 20x10

done for the day. the nasty chest cold shit i have going on is kicking my ass cardio wise. cardio sucks but it is making it much worse but on a positive note it really isnt affecting my training weight wise. got a pretty good session in with no issues at all. elbows were good and no shoulder issues at all. actually moved some pretty good weight around as well considering the programming. i am pretty sure i actually added a couple of reps here and there before failing. got one hell of a nasty pump going as well. so i would call it a successful day.


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
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
40g cup cream of rice
meal 5
2 cups egg whites
asparagus
1/2 avocado
meal 6
6oz turkey
3/4 cup jasmine rice
1/2 avocado
meal 7
8oz sirloin
8oz purple potatoes
onions and mushrooms