[BigMikeD]

Aug 28th

Chest, shoulders, tri's

Flat BB bench
225 x 8
225 x 8
225 x 7
245 x 4 (Ouch!)

Incline BB bench (just switched from DB inclines)
155 x 8 x 4 sets

Decline DB bench
70 x 8 x 4 sets

Seated Military press (behind head) thinking of switching to standard ones because WOW this really hurt my shoulder!
135 x 10 x 4 sets

Seated Iso Shoulder press (hammer strength)
55 per side x 8 x 4 sets

Rope Tri Extensions
130 x 12 x 3 sets

Strait bar tri extensions (cable)
145 x 12 x 3 sets

15 mins on treadmill 10.0 incline, 3.2mph (normally 25-30mins but i had a company b-ball game that night)


FOOD!
9:30 pre-workout / breakfast
Shake: 1/2 cup oats, 1 banannnanan, 2 scoops 100% whey
1pc whole wheat toast.

11:00 PWO
2 scrambi eggs, 1pc of whole w toast

1:30
Two cups of home made chili (lean ground beef used 4%fat 96% lean)

5:00
2 slices of whole wheat bread w/ 2tbls of natty peanut butter.

8:30
Chicken stir-fry: 1 large chicken breast, 1 cup veggies, brown rice, soy sauce.