Tweetyesterday

chest/delts/cardio

machine flys 60x10 75x10 90x10 105x10 120x10 135x10 150x10 90x10(5sec contract)
incline db press 25x10 40x10 55x10 70x10 80x10 90x10 100x10/3
incline db pro fly 20x10 25x10 30x10 35x10 40x10
ng machine press 100x8 120x8 140x8 160x8 180x8 200x8
reverse peck deck fly 45x10 60x10 75x10 90x10 105x10
db lats 10x10 15x10 20x10 25x10
15 min stepmill intervals 2-1

done for the day. another pretty damn good day in the books. strong but i was pushing for a little bit more on the incline db. i wanted 4 sets of 10 but the 3d set 9 and 10 were pretty ugly so i shut it down. when i hit 4 sets of 12 i will push it up 10-15lbs and start over. great pump though and elbows are really good rignt now. using a little bit of a different approach to progressive over load with adding reps to top end set. all in all another good day in the books

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g 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
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette