yesterday

cardio/chest/delts

25min stepmill lss level 12

machine press 100x15 115x15 130x8 145x8 160x8 175x8 190x8 205x8/4 175x8(5sec contract, had to do an extra set because i got ahead of my training partner)
bench press 1.5s 135x5 185x5 135x5/3 (this is pathetic but i cant pinch shoulder blades or arch so it is what it is)
dips ss x10/3ss
stretch push ups x12/3
reverse peck deck flys 75x15/4
db lats 15x12 20x12 25x12/2

done for the day. came out of the gate strong on the machine presses and was really happy with that and my left side didnt fall off after the first set. so again making some progress. then roll into bench press 1.5s and an absolute pathetic display of not being able to do dick. cant pinch shoulder blades back properly or arch very much at all. so i had to revert down to super slow tut with as much focus on squeezing the weight up with pecs as possible. not happy with those at all. did finally get some shoulders back into the lineup and that went ok. did make my neck tighten up a little bit because i was going head up to disengage the traps completely but no issues with where it was fired up initially. going to push it even harder next week after pt. all in all got a really good pump going and joints feel good and back is getting better every day. so i will take that. energy is down a bit but that's all good.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
100g jasmine rice
2 cups spinach
meal 2
8oz cod
100g jasmine rice
1 nutrigrain bar
1 cup green vege
meal 3(pre)(10iu log 6iu gh)
2 scoops whey iso
60g cor
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
meal 5
2 cups egg whites
100g jasmine rice
asparagus
meal 6
6oz cod
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette