monday

chest/delts/cardio

flat db press 25x20 45x15 65x6 85x6 100x12 80x14
bench press 135x6 225x6/4
pec deck machine fly 120x5 120x10 120x10 135x10+8p
stretch pushups w/forced neg x17 x14
rear cable cross 20x20/3
seated lean fwd lat raise 20x12 25x12 30x12
ng db shoulder press 40x6 55x10/3
15 min stepmill intervals 2-1

done for the day. surprisingly super strong today esp considering i really dont do a lot of flat db or bb pressing at all. so pretty much strength was excellent and pump was insane. joints felt pretty good also. cts is not to bad but i can feel it a little bit when moving into pressing stuff. i am pretty sure it is the pump pressing on the nerves. not that it is making it any better or worse but i can def feel it. all in all a good session. didnt go in early for cardio today so i hit it post workout which is an extra kick in the nuts.

meal 1
4 whole eggs
4oz sirloin
240g jasmine rice
2 cups spinach
meal 2
8oz turkey
240g jasmine rice
1 cup green vege
1/2 avacado
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
50g jasmine rice
50g kids cereal of choice
meal 5
2 cups egg whites
240g jasmine rice
asparagus
meal 6
6oz turkey
240g jasmine rice
1/2 avacado
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette