[BigMikeD]

10/12 Chest, Shoulders, Tri's

Weight: 243 Yeaaaa!

Flat BB Bench
185 x warm
245 x 5
245 x 5
245 x 4
245 x 4
225 x 6

Incline BB bench
185 x 6 x 2 sets
185 x 4 x 2 sets

Flat bench DB Flys (not sure that the form was there, was feeling it more in my arms and shoulders)
30's x 8 x 2 sets
30's x 6 x 2 sets

Standing front military
105 x 8 x 4 sets

Side Delt raise (disgustingly slow negatives)
10's x 8 x 4 sets

Skull Crushers superset w/ close grip press
60 x 8 x 4 sets of both

Strait bar push downs
135 x 10 x 2 sets
145 x 8 x 2 sets

Cardio: B-Ball Game tonight.

Food

10:00am Pre-WO
2 scoops whey, cup of oats, water
11g Bcaa's

12:30 PWO
2 scoops whey, bannananana, water
1pc toast

2:00
8oz Top sirloin on the foreman grill
half can of sliced potatoes.

5:00
Natty PB sandwich
apple

8:00
8oz Sirloin
half cup of green beans
rest of the potatoes.