yesterday

cardio/chest/delts/abs

30min stepmill lss (fasted)

hs bench press 45x15/2 70x15 90x8 115x8 135x8
incline db press w/8sec iso 25x10 40x10 50x8 55x8 60x8 65x8
incline pro fly 15x12 20x12 25x12 30x12 35x12
standing chest press 90x15/4
bent over cable rear lats ss 10x10ss 15x10ss 20x10ss 25x10ss
cable cross side lats ss ss10x10 ss15x10 ss20x10 ss25x10
dante 1.5 crunches 50x15/4

done for the day. first set was horrifically painful in the delt pec tie in but after the second set it was good. i went in after the first set thinking well hell this is going to be a shit show workout for sure. nope, after those 2 sets pump came on quick and strength was excellent. actually shut the bench press down early because of how the first set felt just to be safe. pretty good pace today and everything other than on that first warmup was feeling good and firing nice. lats are sore as shit but other than that and the knee still being a bit ill tempered it was a damn good session. time to start stringing them together while i am still full and feeling good.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 cups spinach
meal 2
8oz turkey
150g jasmine rice
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
45g cor
2 rice krisoy bars or carb of choice simple carbs here
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
200g jasmine rice
80g kids cereal
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz cod
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette