TweetDiet back on trackish as well....

Meal 1: 4 whole X-large eggs with cheese, 2 sides whole grain toast, 2 tbs natural PB, 1 banana

Meal 2: Whole wheat tuna wrap with cheese bacon and avocados

Intra: 70 vitargo, 2 scoops amino x

Meal 3: 50 gm whey, 2 tbs natural PB, 1 1/2 cups Kashi cereal with almond milk

Meal 4: 10 oz steak, 1 1/2 cups rice

Meal 5: 50 gm whey, 2 tbs natural PB

TweetStill consistent in the gym. diet has been bodybuilderish. still haven't got in to get dry needling and still ion need of it. medical care got a whole lot more complicated since i retired haha.



Rotator cuff warm ups x 3


Decline HS press/ HS high row

3 x warm ups

2 pps x 10/ 10

2 pps + 25s x 10/ 10

3 pps x 10/ 10

3 pps + 25s x 10/ 3 pps x 10


Dumbbell bench press/ dumbbell pullover

2 x warm ups

100s x 8/ 80 x 10

110s x 8/ 100 x 10

120s x 8ish/ 100 x 10


Incline matrix press/ HS row

1 x warm up

2 pps x 10/ 10

2 pps + 25s x 10/ 3 pps x 10

2 pps + 35s x 10/ 3 pps x 10


Weighted dips/ assisted pull ups

1 x warm up

45 x 10/ (80) 10

90 x 8/ (60) x 8

135 x 4-----> BW x 20/ BW x 5ish----> (80) x 12


20 min light cardio