today

cardio/chest/delts/cardio

35min stepmill lss (fasted)

hs bench press 45x20 70x15 90x15 115x15 135x10 90x12 45x10(5sec contract)
bench press 135x15 185x15 225x8 195x10 185x12 135x22 (3sec pause in the hole)
pec deck machine fly 105x12 120x12/2 ds120x12ds 75x12ds 60x12
cable fly 50x22
high pulley cable rear delt cross 20x20/3
db lats 25x12 30x12 35x10
machine crunches ss 30x15/4ss
ng machine press ss ss100x12/4
20 min stepmill lss

done for the day. dragging a little bit of ass today but still felt pretty good. strength and endurance held up pretty good but did start to drop off on the bench press a little bit. not as irritated on strength this week since it did hold up a little bit better. i may shift away from dbs for a little bit on my initial press work. i think moving the weights around is causing a bit of extra fatigue and that's where the strength drop off is coming from since i am in prep. may test this theory out for a week or two and see if i can tell a difference. no issues at all today and a pretty damn good session. really good pump going today as well. so we will call this a good session since my last few havent been that great.

meal 1
4 whole eggs
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)
2 scoops whey iso
35g jasmine rice
39g kids cereal of choice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz turkey
150g jasmine rice
meal 7
8oz sirloin
8oz red potatoes
onions and mushrooms
lrg green salad w/vinegarette