Great work out over all today, tempo and intensity a bit lower than the past few days but that was mostly due to the fact that I worked out first thing in the morning I saw a bunch of people I hadn't seen in a while. People kept wanting to talk my ear off. I didn't let it get too out of control but I know some good people there early in the morning and I wasn't about to be a dickhead to them after I haven't seen them in months. Again though great work out, strength still slowly creeping back up and had a very good pump going.
AM
5 min treadmill/ rotator/ delt/ trap warm ups
Incline barbell press
3 x warm ups
185 x 10
225 x 10
250 x 8
250 x 7 + 1 forced------> 135 x 15
Decline HS press
1 x warm up
2 pps x 15
2 pps + 10s x 15
2 pps + 25s x 12
2 pps + 35s x 11
3 pps x 9
3 pps x 8 with 10 sec hold last rep
Pec deck/ push ups
1 x warm up
160 x 20/ 25
205 x 20/ 25
250 x 15/ 20-----> pec deck 130 x 12
Cross bench pullovers
1 x warm up
65 x 12
75 x 12
85 x 12
Front dumbbell raises/ lateral raises/ bent lateral raises
10s x 15/ 15/ 15
15s x 15/ 15/ 15
20s x 15/ 15/ 15
20s x 15/ 15/ 15
SM shrugs/ leg raises
135 x 12/ 15
185 x 12/ 15
185 x 12/ 15
225 x 12/ 15
275 x 12/ 15
17 min HIIT
Meal 1: mass cake
2 scoops NO Xplode
2 scoops intra MD
Meal 2: big steak omelet and harvest grain & nut pancakes
Meal 3: 14 oz ground turkey with low carb BBQ sauce and 1 1/2 cups rice, 1 rice cake with 2 the almond butter and SF choc syrup
Meal 4: 12 oz beef burger with cheese and low carb BBQ sauce and 1 1/2 cups rice
Meal 5: 12 oz ground beef and buffalo bleu cheese dressing, veggies, some doritos and dark chocolate raisins (I'll admit keeping my cardio up theres def an increase in my sugar cravings)