5 min tread mill warm up/ rumble roll

Supported t bar rows

1 x warm up

50 x 20

50 x 20

50 x 20


Cable fly (alternating angles each set)

4 x 20 with 30- 50 lbs (felt like I needed one more set)


Wide grip SM upright rows

60 x 20

40 x 20

40 x 20


Reverse cable pressdowns

40 x 20

40 x 20

40 x 20


One arm dumbbell preachers

15 x 20

15 x 20

15 x 20


Pec deck

75 x 20

75 x 20

75 x 20


Med neutral grip pull downs

80 x 20

90 x 20

90 x 20



Meal 1: 6 oz lean ground turkey with 3 whole eggs

Meal 2: 12 oz lean ground turkey and 6 oz sweet potato, 1/4 cup uncooked rice, 1/4 cup uncooked cream of rice

Meal 3: 6 oz lean ground turkey with 3 whole eggs

Meal 4: 12 oz lean ground turkey with 6 oz sweet potato, 1/4 cup rice, 1/4 cup cream of rice

Meal 5: 12 oz lean ground turkey and 6 oz sweet potato, 1/4 cup rice, 1/4 cup cream of rice

Meal 6: 12 oz lean ground turkey with mustard