yesterday

chest/delts/cardio

hs incline press 45x15 70x15 90x10 115x10 135x8 ds115x8ds 90x7ds 70x7ds 45x12
ng machine press 100x8 120x8 140x8 160x8 180x8 120x10(5sec contract)
machine flys 60x10 70x10 80x10 100x10
machine press(this one is a modified semi incline/flat) 90x10 110x10 130x10 150x10 170x10
reverse peck deck fly 45x10 60x10 75x10 90x10 105x10
15min rower
15min eliptical

done for the day. did drop off in strength a little bit. i was feeling quite a bit ran down and tired when i got up this am and i didnt take a nap pre gym. i am taking 10mg of a muscle relaxer at night for the knee and i think it is messing me up some days. so i will opt to blame it on that one because if i get a little nap in before training then i dont have any issues. it's making me sweat like idk what also or more so than usual. still got a hell of a good pump going and everything felt pretty good. didnt hit any db work today because the area was slammed, so i went to all machine work. also have a little irritatinn from a delt shot so i didnt hit any lats today. oh and i moved the time up on the rower and it broke my ass off. my entire back from top to bottom was pumped and cramping when i finished. that thing is a kick in the nuts for sure. it did loosen back up when i finished up on the eliptical though. so all in all a really good day. i have graston work sched for tomorrow early am so tomorrow will be a full rest day.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
1 apple or banana
2 cups spinach
meal 2
8oz turkey
200g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
2 rice krispy treats
1 banana
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout)(10iu log)
2 scoops whey iso
100g jasmine rice
90g kids cereal
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz cod
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette