Tweet11-28-14 back shoulders cardio
70 min treadmill
Shrugs DB 90@12,100@12,110@12,120@12
Bent rows bb 180@12,190@12,200@12,220@12
Shoulder press smith 175@12,190@12,200@12,220@12
Pull downs 160@12,170@12,180@12,200@12
Front raise DB 30@12,35@12,40@12,45@10
Push ups 90 lb on back 60,75,90
Hanging dips 90 lb on belt 80,100,100
Meal one 12 oz turkey rice
Meal two 100 g ISO whey 70 g vitargo
Meal three 12 oz turkey stuffing
Meal four 100 g whey matrix
Meal five 16 oz ground sirloin rice
Meal six 12 oz turkey rice
Meal seven 100 g whey matrix milk