yesterday

chest/delts/cardio

incline db press 30x15 40x15 55x10 70x8 85x8 100x8/4
incline bb press 135x6 185x6 205x6 225x6 245x6 265x6
ng machine press cs 100x8 120x8 140x8 160x4 180x8cs x7cs x6cs x6
machine fly 60x8 70x8 80x8
reverse peck deck fly 75x15/4
db lats 15x10 20x10 25x10 30x10
15min rower
15min stepmill lss

done for the day. pretty good strong day today. i have a pretty bad shot in my shoulder going on right now and i am pretty sure i hit or pressed a bit on a nerve. i knew when i started pushing it and it started to twitch it was going to cause an issue and so now it is a little swollen and angry as all hell. i figured it would cause some issues but it really didnt and hopefully i got some of the inflammation moved out. so no issues there other than a little pain which didnt affect my lifts. i was a little aggervated that the bar slowed down a shit ton on my last 2 sets of incline bb. 225 flew off my chest as fast as 185. so i figured it was going to keep progressing along. no dice there and i def hit the wall quick. all in all a damn good session with a hell of a nasty pump. got graston therapy and cardio only tomorrow so it is a semi 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