yesterday

cardio/chest/delts/abs/cardio

40min stepmill lss (fasted)

machine press 80x15 100x15 120x12 140x12 160x12 180x10 ds200x10ds 160x8ds 120x8
hs incline press 45x8 70x8 90x8 115x8 135x7 70x15
cable cross fly press 40x10/2
standing chest press 90x8 135x8 180x6
bent over cross rear lat ss 20x2153ss
standing cross side lat ss 20x15/3
machine crunches 30x25/4
35 min stepmill lss (post)

done for the day. a little bit of ass dragging today but not to bad, just a little bit fatigued. strength was surprisingly really good. i did start the machine presses off with a pronated grip and had to switch to neutral because it was pulling the hell out of my outer pec. i get a better contraction for some reason with a neutral grip on that particular machine. even dragging a little we kept a pretty goo pace going and got a nice pump as well. joints and digestion are running really smooth right now, which is really good. all in all a good session.

meal 1
2 whole eggs
1/2 cup egg whites
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
100g jasmine rice
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