Tuesday

chest/delts/cardio

cable crossovers 8x10 (stack is pretty much unmarked)
ng machine press 100x8 120x8 140x8 160x8 180x8 200x8 100x10(5sec contract)
incline db pro fly 20x10 25x10 30x10 35x10 40x10
standing chest press 180x10/4
reverse pec deck fly 30x10 45x10 60x10 75x10 90x10
30 min stepmill

done for the day. not a great session today but still got some good work in considering. i went to my normal gym that i havent been back in since i got sick. i had been training with my normal training partner in his facility entirely when i got cleared hot to get back after it. he went on vacation so i rolled to my normal one. way more crowded so i had to wait on everything even during off time and of course everyone that hadnt seen or heard from me in a long time wanted to bs. still pretty good strength and it's still increasing and a great pump. for some reason my shoulders are taking a hell of a beating so i limited the work on them today. got to keep them at least somewhat healthy.


meal 1
4 whole eggs
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
75g jasmine rice
75g kids cereal of choice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz turkey
200g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette