[BigMikeD]

10/08 Chest, Shoulders, Tri's
Weight: 246

Flat BB Bench
185 x warm
235 x 5 x 2 sets
245 x 4 x 2 sets
225 x 6

Incline BB Bench
185 x 8 x 2 sets
185 x 6 x 2 sets

Decline DB press
70 x 8 x 4 sets

Standing Front Military
115 x 8 x 4 sets

Side Delt Raises (painfully slow negatives)
10 x 8 x 4 sets These were awesome!

Rope Tri extensions
135 x 10 x 3 sets

Strait bar tri extensions
135 x 10 x 3 sets

Cardio
10.0 Incline, 3.0mph x 30mins


Today's food

9:30am Pre-WO
Shake: 2 scoops whey, 1/2 cup oats, water.
11g BCAA's

10:15 Work out

12:20 PWO
Shake: 2 scoops whey, 1/2 cup oats, water
11g BCAA's

2:00
Chicken breast, 8oz steamed vegies, 1cup cooked brown rice (Stir Fry...yum!)

5:00
Natty PB sandwich
Apple

7:30
Same Stir Fry as 2:00